Revolved Triangle Pose: How to Prepare

If I had to assess the asanas of yoga in terms of complexity, the installation of triangle revolt (parvrtta trikonasana) would hover around the summit. The rotating triangle is a standing installation, a balancing installation, a vertebral rotation, a stretch of the legs and a respiratory challenge. Phew!

Of course, the plethora of elements that make up the installation also offers unique advantages. Here are some of the ways in which Parvrtta Trikonasana can increase your physical and mental well-being:

• Strengthening the feet, the legs of the ankles, the hips and the abdominals.
• Improves flexibility in the spine, the hamstrings, the shoulders and the upper back.
• The twists and turns mobility in the chest spine, part of the spine which can sometimes become less mobile over time.
• The challenges of the rotating triangle balance balance and improves basic stability for better balance.
• Increased mobility in the thoracic spine and the rib cage facilitates deeper breathing.
• The rotating triangle requires a concentration and therefore helped to strengthen concentration.

Elements and precautions by Parvrtta Trikonasana

Because the installation of triangle revolt is both difficult and complicated, it is useful to prepare your body by practicing all the elements of the installation separately. So what do I mean by the “elements” of the pose? The elements of the installation are all the different movements and challenges of the body that make up the installation. When we decompose a pose in its constituent components, we can each practice separately, in a less difficult format so that the body is more ready to assemble them at Parvrtta Trikonasana. Here are the basic components:

• Standing
• Balancing
• Calf, hamstrings, hip stretching
• Vertebral rotation

Like each yoga installation, the revolting triangle laying with it. It is not always suitable for everyone. Here are some situations where you may want to approach the pose carefully or jump it completely:

• Injured or compromise neck
• Igschio injury
• Sacroiliac problems (any vertebral rotation can be difficult on the joint.)
• Pregnancy (twists and turns of all kinds are contraindicated in the first trimester. After the first trimester, once the abdomen begins to develop, this pose becomes really difficult.)

A sequence to prepare for the installation of Triangle Tour

Here is a short sequence to prepare your body with the rebellious triangle.

1. Easy installation (Sukhasana): Take a few minutes to adjust your body / mind to Sukhasana. The installation of a rotating triangle requires a concentration, so be sure to keep your mind in your body throughout this sequence.
2. Easy shot shot (Escrewa Sukhasana): This installation introduces a gentle vertebral rotation. Practicing an easy shot shot with a long right spine reminds us of how our spine should feel in the rebellious triangle.
3. Mountain Pose (Tadasana): Tadasana helps us to balance and collect our minds. The following six standing poses focus on balance, leg resistance, flexibility and finally vertebral rotation.
4. Bound standing forward (Prasarita Padottanasana): it is a great warm-up to stretch the hamstrings.
5. Warrior II poses (Virabhadrasana II): Warrior II warms the whole body, especially the legs, hips and nucleus.
6. Lateral angle installation (Parsvakonasana): Parsvakonasana adds a side of side body to Warrior II.
7. Triangle Pose (trikonasana): triangle stretches the hamstrings and promotes lengthening in the spine.
8. Warrior i poses (virabhadrasana i): Warrior i guides the feet, legs and pelvis to what will be the basis of the installation of triangle revolt.
9. Lateral angle installation turned (Parte Parsvakonasana): this installation is just as complicated as the triangle turned, but without the additional challenge of the stretching of the hamstrings.
10. From there, you can move to the installation of a triangle vertical revolt.

Start with the right -wing reset byvrtta trikonasana

I love this variation to prepare the rebellious triangle. Because you don’t look forward in this variation, you can really focus on rotation. It is much easier to create the rotation first, then to move in the turn before trying to run your chest when you are already looking forward.

1. Place a non -skid yoga carpet parallel to a wall.
2. Hold with your feet hips at the width at the front end of your carpet with your right side facing the wall.
3. Put your right left foot back from 2 to 3 feet, keeping your feet the width of the hips from the side to the other, and pointing your left foot mainly forward. He will have to lean slightly to the outside.
4. Plant your left foot. Then start by turning the left leg internally (towards the wall). Start in the ankle, then turn the tibia, the knee, the thigh, the basin and finally the rib cage. Place your hands on the wall at the chest to facilitate torsion.
5. Keep your head in a neutral position, so you look at the wall.
6. Stay straight and breathe in torsion, lengthening your spine while you put your feet.
7. Stay for 5 to 10 deep breaths.
8. Run your chest in the center.
9. Mount your left foot forward and stand in Tadasana, registering with what you feel. How has the torsion changed to you?
10. Now walk to the other end of your carpet and stand in Tadasana with your left side facing the wall and repeat the pose.

Full on parvrtta trikonasana

1. Repeat steps 1 to 7, but this time, place a block of yoga so that it stands at the end between your feet before starting. If you see later that you can lower the block to one of its shorter levels without compromising the length of your torso and your ability to breathe easily, do not hesitate to do it.
2. After having made steps 1 to 7, pushing your feet and extending the left arm in front of you, extending the whole torso, head to the tail, as well as.
3. Continue to spread outwards when lowering your left hand and place it on your block.
4. Place your right hand on the wall to stabilize your balance and to facilitate vertebral rotation. Extend your pelvic floor, far from the head.
5. Draw the hip of the right leg back.
6. Take 5 to 10 deep breaths here.
7. Lift your chest, confuse the rotation of your rib cage and advance your left leg forward.
8. Stay in Tadasana for a moment to check what you feel after pose.
9. Repeat on the other side.

Practice these two poses before trying in the middle of the room helps prepare your body and teach you a step -by -step method to move around in pose, without having to worry about your balance.

If you want to try to practice in the center of the room, follow the same steps as above, except, of course, to eliminate those who depend on the wall. If your breathing is relaxed and your chest is long, you can try another variation. Place your block outside your foot as in the photo above.

How to decompress

Decompression after a tounding triangle is just as important as sound preparation. After one or more triangles turned, give your body a chance to cool off before a good and long Savasana. Your hamstrings and hips will be ready for beautiful before and relaxing turns, so do not hesitate to linger in these poses. These are just my suggestions. All of your favorite bends will do the trick.

About Charlotte Bell

Charlotte Bell discovered yoga in 1982 and started teaching in 1986. Charlotte is the author of Mindful Yoga, Mindful Life: A Guide for Everyding Practice and Yoga for Meditators, both published by Rodmell Press. His third book is entitled Hip-Healthy Asana: The Yoga Pratitioner’s Guide to Protect of the Hips and Avoid Si Joint Pain (Shambhala Publications). She writes a monthly chronicle for Catalyst Magazine and is an online Yoga U editor. Charlotte is a founding member of the board of directors of Greentree Yoga, a non -profit organization that brings yoga to poorly served populations. Musician for life, Charlotte plays an oboe and an English horn in the Salt Lake Symphony and the Sextuant Folk Red rock Rondo, whose DVD won two Emmy Awards.