Yoga Journal USA — February 2018

YOGAJOURNAL.COM / 58 / FEBRUARY 2018

THIS PLANE DIVIDES THE BODY INTO UPPER AND LOWER PORTIONS—as if the same imagi-

nary pane of glass cuts through your belly button. All movements in this plane involve rotation, either

inward (internal rotation) or outward (external rotation). You’re moving in the transverse plane when you

turn your head to look out your rearview mirror before merging into another traffi c lane, or when you do

“The Twist,” à la Chubby Checker. In yoga, spinal twists such as Ardha Matsyendrasana (Half Lord of the

that happen in the transverse plane.

her entire spine

is in rotation?

ARDHA MATSYENDRASANA

Half Lord of the Fishes Pose

PARIVRTTA TRIKONASANA

Revolved Triangle Pose

again, her

entire spine is

in rotation?

TRANSVERSE PLANE

The

Where’s the

distortion?

Here’s Vrksasana (Tree Pose) with

distortions in the transverse plane:

« SEE HOW the lifted knee

and pelvis are rolling

forward?

THE FIX She needs to work

her lifted leg more here,

rotating the thigh out at the

hip socket so she can press

it farther open.

« SEE HOW one knee is too

far back, pulling the pelvis and

her spine with it?

THE FIX If she can press

the top of her standing thigh

backward, she’ll be able to

bring her right knee (and that

side of the pelvis) forward.

Directions of
movement in
the transverse
plane.