PREVIOUS STEP IN YOGAPEDIA 6 Steps to Master Parivrtta Trikonasana
NEXT STEP IN YOGAPEDIA 3 Ways to Prep for Ardha Matsyendrasana
SEE ALL ENTRIES IN YOGAPEDIA
Try placing the outside edge of your back heel against a wall to help with stability. This will offer you something to press into and extend away from—thereby helping you bring stability to your legs and firmness to your hips. This modification is a good way to get a sense of direction. It can assist with the alignment of your spine, helping your head and tailbone to stay in line as your torso rotates around this center axis.
See also This Is How the Planes of Movement Can Help You Identify Imbalances in Your Body
Try a variation of the pose with your top hand against a wall. Set the long edge of your mat along the wall, and with your back to the wall, stand in the center of your mat. Taking a wider stance, spread your feet about 4 feet wide. As you turn into the pose, place your bottom hand on the floor (or a block) with your upper hand on the wall, elbow bent. If you feel comfortable in your back, exhale, and stretch down through your bottom arm. Expand your chest, and use your top arm to push into the wall, which will help mobilize your ribs as you rotate.
See also Plug Into the Wall + Recharge: 4 Soothing Restorative Poses
Try placing a block beside your front foot (near the arch) and bringing your bottom hand to the block. The rotation won’t be as complete, but this modification will allow you to remain light and lifted, gaining access to the extension and rotation of your torso.
See also 10 Ways to Use Blocks to Advance Your Yoga Practice
About Our Pro
Teacher and model Lara Warren is a senior certified teacher at the Iyengar Yoga Institute of New York, Kula Yoga Project, and Chelsea Piers Fitness in Brooklyn. She started practicing Iyengar Yoga while living in London in her teens, and she has been going to India regularly to study with the Iyengar family since 2003. For more information on her daily classes, monthly workshops, yearly retreats, and ongoing teacher trainings, go to yogawithlara.com.