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Foundations of Asana---Parivrtta Trikonasana/Revolved Triangle Pose
- Sylvia Young
- Jul 31, 2019
- 2 min read
💟How to do:
1. Start from Tadasana/Mountain Pose. Exhale, step feet wider like 3 or 4 feet apart with feet parallel to each other; Hands rest on your hips; Turn your right foot in 45 to 60 degrees to the left and your left foot out to the left 90 degrees. Align the right heel with the left heel; Two feet fully grounded, pressing the right heel into the ground;
2. Engage your thighs and rotate your left thigh outward so that your left kneecap is in line with your left ankle;
3. Exhale, turn your torso to the left and square your hips toward your left leg as much as you can. Press the right thigh bone back toward the right hamstrings and firmly root the left heel;
4. Inhale, lengthen your spine creating space. Exhale, lean your torso forward over your left leg. Reach your right hand down to the ground outside the left foot, keeping a long spine. On another exhalation, twist your torso toward your left leg. Let your right hip drop slightly toward the ground;
5. Keep both legs strong and straight, but do not lock the knees. Inhale, raise your left arm up, fingertips reaching the sky. Firm shoulder blades into the back ribs. Keep shoulders aways from ears. Gaze toward your left hand or keep your head at neutral position;
6. Inhale, soften your belly, elongate your spine. Exhale, twist more;
7. Hold this pose for 5-10 breaths. To come out, inhale, release the twist and set hands on your hips. On another inhalation, lift up your torso and turn your feet parallel to wide legged standing. Shake it out then repeat on the other side.
💟Modifications:
1. Place your right hand inside your left foot or on a block. It doesn't matter how high you can lift up your left arm. As long as you feel a gentle twist, you are good.
2. Use a chair. You may place your right hand on a chair for support, either inside or outside your left foot; When you twist, make sure you keep a long spine.
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