Yoga Poses

Revolved Triangle Pose Parivrtta Trikonasana

Steps

From Tadasana, step the left foot back about 2 or 3 foot distances (shorter than trikonasana), with the toes turned out abut 45 degrees. Place both hands on the hips and rotate the left hip forward to square the hips. Press down on the big toe on each foot to soften the knees.  Inhale, raising the left arm, while keeping the right on the right hip. Exhale, hinge forward at the hips, while engaging the core, keeping the left arm extended next to the ear. Bring the left fingertips to the floor inside the right foot.  Inhale deeply, and then exhale to twist the torso to the right, keeping the right hand on the hip. Once the stance is steady and the twist is full, roll the right shoulder back and reach up with the right arm, then take the gaze up towards the hand.  To exit the pose, bring both hands to the floor, framing the right foot.  Bring your hands to your hips and slowly hinge up with a straight back. Repeat on the other side.

Teacher Queues

Visualization Comments

Imagine the top hand pressing against a wall to allow the twist to deepen and the torso to open towards the ceiling.

Technical Comments

  • Be sure the feet are not too wide that balance is affected.
  • Extended arms should be in a straight line, shoulders and ribs stacked.
  • Press down on the outside edge of the back heel and outer edge of the foot to avoid lifting.

Benefit Comments

  • Improves balance.
  • Builds focus.
  • Massages the internal organs.
  • Improves digestion and circulation.
  • Tones and stretches leg muscles.
  • Strengthens and stretches abdominal muscles.
  • Strengthens hip muscles.
  • Opens chest and shoulders.

Watch Out For:

  • Curved chest and arm arching towards the floor.
  • Hyperextended legs.
  • Lifted back foot.

Contraindications

  • Back injuries.
  • Neck injuries.

Modifications

  • Use a block under the bottom arm to give support to reaching the floor and to maintain a straight spine.
  • Bend the front knee if there are balance difficulties, or tight muscles.
  • Shorten the stance if the back foot lifts from the floor.
  • Place the back heel against a wall for support and balance.

Variations

For a deeper stretch, take the bottom hand to the outside of the forward foot, pressing the pinky of the hand against the pinky side of the foot to stabilize the pose.

Yoga Counter Poses

  • Trikonasana (Triangle pose)
  • Uttanasana (Standing forward bend)

Written By: Julie Phillips-Turner, RYT

Julie Teaches many types of yoga around the Chesapeake Bay region of Maryland. Her specialties include SUP & Yoga, Yoga for seniors, and developing healing yoga programs for cancer survivors and hospice bereavement programs. You can find her online at www.chesapeakeyoga.com.

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