Asana of the week: Parivrtta Trikonasana
Digestive issues? Bloating? Gas? Twists are your new best friend.
Photo credit: Jacquie Greaux
Stay tuned for FREE video yoga asana of the week from Fern, coming in the next few weeks! Don’t miss out on your free personal yoga instruction from Fern - get on the VIP list right now.Benefits of rotated triangle pose:
- Strengthens and stretches the legs
- Stretches the hips and spine
- Opens the chest to improve breathing
- Relieves mild back pain
- Stimulates the abdominal organs
- Improves sense of balance
- Digestive problems
- Lower backache
This pose is one of my favorites, because I love trikonasana and I love twists, but I do acknowledge that it is quite a challenging pose! Both beginners and advanced yogis may struggle with tight shoulders and tight hips, making this pose pretty difficult. On first glance, this asana doesn’t look so challenging, but the challenge comes from the fact that it works so many parts of your body - spine, legs, chest, lungs, digestive organs…so here we go, let’s get to it.
How to do it:
1. Begin in Tadasana, mountain pose, with your feet together facing forward, arms along side the body. Step about 3 to 4 feet apart, right foot in front, turning your left foot out slightly so your hips face forward. As you inhale, reach the left arm up along your ears, maybe even arch back and lift your heart up to the sky to find even more length in your torso.
2. As you exhale, reach the arm out in front of you and parallel to the floor, finding length in the spine, reaching forward with energized fingers, feeling one long line of energy from your left fingertips all the way down the spine, and release your left palm down on the outside of your right foot or a block (totally a block moment, use a block under your left palm to bring the floor closer to you).
3. Bring your right palm to your sacrum and make sure your hips are level.
4. As you inhale, find length in your spine. As you exhale, twist from the navel and begin to turn your gaze up towards your left fingertips. Beginners may need to stay here and maintain the right palm on the sacrum until they are ready to reach the right arm up along the ears.
5. If you are moving on, on an inhale, reach your right arm straight up and gaze at your right fingertips. Stack shoulders and lift the heart center up so you are not sinking down in your torso. Maintain energized arms and fingers, lift the kneecaps. Inhale to lengthen the spine, exhale to go slighter deeper in the twist.
6. To come out of the pose, on an inhale press into the feet and come up to stand. Exhale step feet together, come into Tadasana, mountain pose, standing at the front of your mat. Repeat on the other side.
Tips: Once you get your feet in position, you may find it helpful to shimmy the front foot to the right a bit (to the left, when doing the other side). This will help anyone with tight hips (who doesn’t?!) to maintain balance better.
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Take a moment right now to look out at the beauty right in front of you. Take a deep breath, soak it all in. Show your thanks to the men and women who have helped make it this way by being kind to all others in your thoughts, words, and actions. Be helpful, don’t hoard, give back. Be your authentic self, give your gifts to the world. This is gratitude.
You have gifts no one else has. Go live. Truly live this life. Bless the world with your beautiful spirit.
Om Shanti Shanti Shanti
with love and gratitude,
Dharma Talk - Week of May 20, 2013 - Inspired by Tara Stiles, Founder of Strala Yoga, entrepreneur, best-selling author, visionary, Taurus soul sister who shares the same birthday, May 6th <3