Revolved Triangle Pose
by Jennifer Arnold
parivrtta = revolved
trikona= triangle
asana = pose
instructions:
1. With your hands on your hips, step your feet 2 ½ to 3 feet apart. Keeping your heels in line with each other, turn your right foot out 90 degrees and left foot in about 60 degrees.
2. Draw your left hip forward and your right hip back so that your hips are squared. Strengthen your legs by drawing up with your knee caps and hugging the outer thighs toward the inner thighs. Feel strength in your inner legs.
3. On an inhalation, lengthen your spine. On an exhalation, fold halfway forward. Keep length in your spine as you now begin to rotate your torso to the right. Continue to draw your right hip back, finding balance in your hips. Feel the sides of your waist lengthen.
4. Bring your left hand to the ground outside of your right foot. As you spiral your chest upward, reach your right arm up toward the ceiling. Let your gaze be on the right thumb.
5. Hold for 3 – 5 breaths. On an inhalation, unwind and rise back up to center. Repeat left side.
tips:
There is often difficulty keeping both sides of the waist equally long and the chest tends to collapse in this pose. If you find this happening to you or if you feel unstable in the pose, bring a block at its highest level to the inside of your right foot and place your left hand on the block. As you gain proficiency in the pose, move the block to the outside of the right foot. Keep your legs strong and work on lengthening both sides of your waist and keeping your chest broad.
benefits:
Increases circulation to spine and abdominal organs; improves flexibility in spine, hips, and torso; strengthens legs and abdominal muscles; helps to relieve back pain; develops balance and concentration.