Revolved Triangle Pose (Parvritta Trikonasana)

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Video Duration:
1:00
  1. Begin in Tadasanaat the top of the mat
  2. Place hands at the hips and notice that the frontal hip bones are square to the front of the mat
  3. Observe also that the two sides of the waist are equally long –the side bodies are even
  4. Now imagine a central axis like a column of energy running through the torso from the pelvic floor to the crown of the head
  5. With every inhale emphasize both the length and the integrity of this axis; the column is straight and is not tilting or curving off to one side or another
  6. Keeping the hips square and the hands at the hips, step the left foot back 3 ½ to 4 feet
  7. Line up heel to heel with the back foot at a 45-degree angle
  8. Having stepped back, notice what has changed with the pelvis
  9. To recreate the pelvis from Tadasana, root down withthe right big toe mound while pinning the right outer hip back and in towards the left heel
  10. Spin the left inner thigh back to roll the left outer hip forward
  11. Simultaneously press the left thigh bone back and drop anchor with the left heel
  12. Inhale, raise the left arm; exhale reach the torso forward, aiming the sternum for the front center of the mat
  13. Place the left hand to the outside of the right ankle and take the right arm to the ceiling, hand above the right ear, gaze to the top thumb
  14. Continue to pin the right hip back and in while pressing the left femur back –the effort is to keep the two sides of the waist equally long
  15. Inhale to lengthen the spine, maintaining the integrity of the central axis by aiming the sternum to the front center of the mat, rather than letting it drift to one side or the other
  16. Exhale to revolve around that length
  17. Hold for 5-10 breaths then take the gaze to the floor and backstroke the right arm towards the back of the mat and windmill the left arm up and around to exit the pose
  18. Return to Tadasana at the front of the mat and repeat on the other side

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