Yo­ga­pe­dia

Move from Re­volved Tri­an­gle Pose to Half Lord of the Fishes Pose with se­nior Iyen­gar Yoga teacher Lara War­ren.

Yoga Journal - - CONTENTS - By Lara War­ren

Parivrtta Trikonasana Parivrtta = Re­volved · Trikona = Tri­an­gle · Asana = Pose

Re­volved Tri­an­gle Pose

BEN­E­FITS In­creases cir­cu­la­tion in your lower spine, ab­domen, and pelvic re­gion; im­proves bal­ance; teaches you to ro­tate your spine while main­tain­ing sta­bil­ity in your torso and legs IN­STRUC­TION 1 Stand in Tadasana (Moun­tain Pose) at the cen­ter of your mat, fac­ing the long edge. Take a deep in­hala­tion, and jump your legs about 3 feet apart; make the out­side edges of your feet par­al­lel to the outer edges of your mat. As you jump, bring your arms in line with your shoul­ders. Ex­tend your arms out from the cen­ter of your chest by reach­ing through your fin­ger­tips, palms fac­ing down. This is called Ut­thita Hasta Padasana (Ex­tended Hands and Feet Pose).

2 Turn your left foot in­ward about 60 de­grees, and turn your right foot out­ward 90 de­grees. In­ter­nally ro­tate your en­tire left leg un­til your torso and left hip face the right. With­out dis­turb­ing this po­si­tion, sta­bi­lize your­self by press­ing down into your right big-toe mound and in­ner heel and your left outer heel. Draw up through your thigh mus­cles, and firm your outer hips to­ward each other. Keep your legs straight and your kneecaps lifted.

3 Main­tain sta­bil­ity in your legs, and with an ex­ha­la­tion, ro­tate your pelvis, ab­domen, chest, and head to the right so that your left arm ex­tends over your right leg. Put your left fin­gers down on the floor (to the out­side of your right lower leg) as you ex­tend your right arm up.

4 Ex­tend through your arms, and imag­ine your ribs fol­low­ing your arms like a river: Your right ribs turn up­ward, fol­low­ing your right arm. Your left ribs turn down­ward, fol­low­ing your left arm. Ex­tend the sides of your torso to­ward your head. Keep both sides of your torso par­al­lel and in line with your right leg.

5 On an in­hala­tion, ex­pand your chest, and press your left arm into your outer right calf. On an ex­ha­la­tion, tuck your left shoul­der blade into your back, and move your back­left ribs deeper in­ward as you ro­tate your torso far­ther to the right.

6 Stay in this pose for 10–20 sec­onds, breath­ing nor­mally. In­hale, and press into your left heel, lifting your left hand and ro­tat­ing your torso back to Ut­thita Hasta Padasana. Re­peat on the other side.

DON’T al­low your head to go past your front leg be­cause you will lose the axis of ro­ta­tion, which could lead to strain in your back and make it harder to main­tain your bal­ance. DON’T swing your front hip out­ward, as this takes the head of your femur away from its socket and can lead to in­sta­bil­ity in your hips or strain your in­ner groins.

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