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 Extended Triangle PoseModerators: Moderators Jump to page : 1 Now viewing page 1 [25 messages per page] | View previous thread :: View next thread |
| Yoga -> General Yoga | Message format |
Orbilia |
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| Bay Guy |
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Expert Yogi Posts: 2479    Location: A Blue State | Orbilla ---- Do you mean Revolved Triangle (Parivrtta Trikonasana)? From the entry you describe, it doesn't sound like Extended Triangle (Utthita Trikonasana). Utthita Trikonasana is more of a sidebend than a twist. Try standing with legs spread and arms outstretched. Think about where your pelvic bone is and align it vertically and horizontally (e.g., as if you were simply standing straight in Tadasana). When you go sideways, the pelvic bone will tilt downward in the direction of the arm that's going to your shin (or the floor), but your hips chest should not be twisting. The opposite arm goes straight up, in a line above the arm that's going down. Revolved triangle is a totally different story, since the hips are now aligned perpendicular to the legs and you also have a twist which is done in the lower ribs without disturbing the hip alignment. To get the hip alignment, try standing as if you are about to bend forward in Parsvottanasana. You'll be standing with legs separated, the forward foot pointing forward and the back foot turned forward at about 45 degrees. Align the pelvic bone to be perpendicular to the legs and not tilted front to back. Try to keep the hips in the same line, since there's a tendency for the back-leg hip to be further back. You want to maintain this hip alignment as you come into the twisting forward bend. That means that you twist from the upper waist and lower ribs without letting go of the hip and pelvic alignments. The hand that's going to the floor (ie, the arm on the back-leg side) should be placed on the outside of the forward leg, with fingers in line with toes (on a block or the floor). Work the twist at this point before raising the arm, and check the hip alignment again. Then, if you are balanced, raise the other arm vertically in a line with the arm that's on the floor; otherwise, keep that hand on your hip. Hope this helps.  | ||
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| YogaDancer |
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| Orbilia |
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| Bay Guy |
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Expert Yogi Posts: 2479 Location: A Blue State | |||
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| Orbilia |
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| YogaDancer |
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| Orbelia, I have a tweaky hip, too, and sometimes have trouble rising out of Utthita Trikonasana. I look down before I come up, SLIGHTLY bend my front knee, push into my front foot to lift, then reach UP UP UP with my top hand to come up. So think reach UP to come up. Somehow that elongates things enough, while putting the work into my quads (vs. side muscles [latissimus dorsi] and lets me come out without winceing or a big, unattractive grunt. I also go into Utthita Trikonasana the same way I go into Parivrtta. Let me see if I can describe this. Take my legs apart for U.T. Turn my toes in appropriately. Now facing out over what will be my front leg, I bend forward (tummy over my thigh) thinking LONG spine. Now I turn from my belly button to bring one hand down and the other hand up, leading the up hand with my shoulder, vs. letting the hand lead my body. I draw my abs in, tuck my tailbone, take my upper shoulder back and let me head relax before looking up. So as you can see, I'm getting a really long spine first, then implementing what becomes a twist to open my chest. We teach this to beginners and I'd forgotten it until recently. It makes a huge difference in the freedom in my neck and comfort in the pose. Oh - and the hand to the inside of the instep in Parivrtta Trikonasana is normal to teach beginners or those with tight upper bodies. (It's a variation I don't have a picture of.) I am so tight up there that my whole pose tends to collapse if I go for the outside of the foot. Doing what is right for my body is more important than doing a pose "right" to me. Given the fact there is no wrong in yoga unless we're risking injury, I find strength and ease in my hand on the instep side. On good days, after lots and lots of warm up, I can put my hand on the outside -- but then I just wish for a block! So play with it.  | |||
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| tourist |
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Expert Yogi Posts: 8442   | My favourite way to work in to Parivritta Trikonasana (revolved) is through Parsvottanasana (asymmetric forward bend - not in the asana index. Wow - there must be a photo of that somewhere...) Anyway, I like to set the feet and legs as for parivritta trikonasana, bring the forwad hip back, back hip forward, then lengthen the body forward and put the hands on a chair. a table is even better so you can actually lie the arms, and even the torso on it if there is enough room. With the upper body, or at least the arms supported, you can work on the action of the legs and hips. If you have a partner you can have them help tweak the hips (gently and carefully, of course) so they are level and parallel. Then you can work on bringing the hand down to the floor or block or a chair. I worked on a chair for ages, top hand on my hip because it was so painfully short of pointing up to the ceiling. Then one day the floor rose up to meet me and most days, it still does now. Christine - I just read the description of Trikonasana by Dan Moran on the asana index. So lovely! I had a student give out the most ecstatic sigh the other night as we went into our first Trikonasana. A not common but not unheard-of thing in an Iyengar class  There is a particular deliciousness in Trikonasana, whether because , for us Iyengis it is often at the beginning of class or what, I don't know. But it IS nice. | ||
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| afroyogi |
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| Orbilia |
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| YogaDancer |
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| Orbelia, that is Utthita or "extended" Trikonasana. Parivrtta = revolved. Still, lift the toes, fractionally bend the knee, and look down before you push into the front foot to come up. Don't make your lower back and pelvic girdle do the work. Tourist, I have over 1000 photos yet to put up and yes, I do have photos of purvotasana. It involves creating another page and I just haven't done it yet. I just put up Ashtangasana. C. | |||
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