yoga

26

december 2018 / january 2019

yogajournal.com.sg

N’Tallow your head to go

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Parivrtta = Revolved·Trikona = Triangle·Asana = pose

Revolved Triangle Pose

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YOGAPEDIA

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How to move from

Parivrtta Trikonasana to

Ardha Matsyendrasana

PHOTOS: ZEV STARR-TAMBOR; MODEL: LUCIENNE VIDAH; HAIR/MAKEUP: ASHLEY SMITH; CLOTHING: MODEL’S OWN

Parivrtta Trikonasana

BY LARA WARREN

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.

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 back-left 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.