What if I told you, you could receive $10,000 if you practiced yoga on a regular basis. Would that motivated you? I received a $10,000 discount on the purchase of my long-term health care plan because I had a regular yoga practice. Keeping you healthy will lower your health care rates and keep you from burdening the health care system in general so everyone benefits! This is National Yoga Month, what better time to start?
Revolved Triangle is one of the most expansive stretches I know for the lower back. This pose blends two different dynamic energies as you root down into the earth with the legs, and send energy up through the extended arm.
Finding Your Reach
Revolved Triangle Pose (Parivrtta Trikonasana) provides generous rotation in the mid torso but this pose isn’t all about twisting, it is also a balancing posture that engages your legs and core muscles for support. When alignment is correct, this asana can create strength and flexibility in the back, hips and hamstrings and establish balance both physically and energetically. It can generate a steadiness of mind and a sense of extension as you ground one hand to the earth and reach the other to the sky.
Revolved Triangle Pose – Instructions
- Using the length of the yoga mat, step your feet about 3½ ft. apart, opening into a wide leg stance with the heels in line with each other, toes pointing forwards. Raise your arms parallel to the floor and reach them actively out to the sides palms down.
- Adjust your left foot in to the right at a 60 degrees angle and turn your right foot out to the right 90 degrees. Align the right heel with the left heel. Feel as if you are drawing up energy with your pelvic floor. Firm your thigh muscles as you lift your abdominals. Turn your right thigh outward, so that the center of the right kneecap is in line with the center of the right ankle.
- Lengthen your spine and raise the left arm up and turn your torso to the right. Square your hips with the front edge of your mat. As you bring the left hip around to the right firmly ground the left heel.
- Turn your torso further to the right and lean forward over the front leg. Place your left hand on the floor (or a yoga block) adjacent to the big toe.
(Sometimes I’ll strike an impromptu yoga pose without a mat but please use a yoga mat for your practice.)
- If your balance is stable and you feel you can twist deeper, finish the pose by moving your hand (or block) to the baby toe side of the right foot.
- Keep your head in a neutral position or turn the head and gaze up at your top thumb. From the center of the back, between the shoulder blades, press the arms away from the torso and lengthen. Bring most of your weight on the back heel and the front hand.
- Hold this pose for 4 to 10 deep breathes. With your exhalation grip your core muscles and release the twist. Slowly and with control, bring your torso back to upright as you inhale.
Tip: You can place your left heel against a wall for extra stability.
Repeat for the same length of time with the legs reversed, twisting to the left.
Therapeutic Applications: Constipation, Digestive problems, Lower backache, Sciatica, tight hips or hamstrings and Asthma. ¹
As a yoga instructor, I recommend Revolved Triangle for tennis players and golfers to stretch their overused muscles. Use caution, perform this pose only with the supervision of an experienced teacher. Consult a doctor if you have back, hip or spine pain, or injury.
Best in health, Linda
“He renews my strength. He guides me along right paths, bringing honor to his name.” – Psalm 23:3 NLT
My heart and prayers go out to the victims of the latest hurricanes, Irma and Maria. The American Red Cross is on the ground in Puerto Rico and has already mobilized more than 250 tractor-trailer loads of relief supplies to help Puerto Rico including 9,000 comfort kits as well as several thousand tarps, flashlights, batteries, blankets and hand sanitizer. Please join me in the effort. Donate here.
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