Revolved Triangle Pose

Revolved triangle pose, or parivrtta trikonasana, incorporates a deep abdominal twist with a standing variation of parsvottanasana. In order for the pose to be balanced, both sides of the waist must remain equally long. This week we will work towards creating this length to deepen the twist and ultimately make the posture more stable.

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Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I
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Lie on the back with the legs straight. Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your right foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded. Hold for 10-20 breathsto edit.

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Reclining Thumb to Big Toe Pose III
Supta Padangusthasana III

Lie on the back with the legs straight. Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in the left hand and slowly bring the leg across the body as you twist the lower body, keeping the shoulders on the floor and the right arm out to the side. To release, drop the right hip into the floor and allow the leg to follow. Hold for 10-20 breaths then release to center.

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Revolved Table
Parvrita Sandharasana

Begin on all fours. 
Variation I: Inhale lift right arm out to side. Exhale press right arm under left armpit lowering right shoulder to floor. Continue to press left hand into floor for balance. 
Variation II: You can also choose to turn the left toes under and lift the left knee up pressing the ball of foot back into the floor. Be careful not to put too much pressure on your head.

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Half Circle Pose
Ardha Mandalasana

Begin on all fours, Extend the left leg back behind the right foot and turn the left toes under. Turn the right shin and foot outwards and line up the right hand, the left knee and the right foot. Lean into the right hand and bring the left arm up and over the left ear.
Hold for 5-10 breaths then change sides.

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Revolved Low Lunge
Parvrita Ashwa Sanchalasana
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From all fours bring the left leg forward into a lunge. Inhale and raise the arms over the head. Exhale the left hand onto the left hip and the right hand to the outside of the left knee, twisting the torso to the left. 
Hold for 3-5 breaths, then return to center.
Twist to the other side with legs in the same position. Inhale and raise the arms over the head. Exhale the right hand onto the right hip and the left hand to the inside of the left knee, twisting the torso to the right. 
Hold for 3-5 breaths, then return to center.

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Revolved Airplane
Parvrita Vimasana

Begin with feet wide apart. 
Begin standing and inhale bring the arms out to the sides of body. Exhale and bring left hand down to the floor and twist tot the right with the left hand extend straight out from the shoulder. Inhale return to standing with the arms out and repeat to the other side. Repeat 5 times with the breath, alternating sides.

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Pyramid Pose
Parsvottanasana

Stand in Tadasana. Step left foot back about three feet, keeping feet hips width apart then turn let heel in and down to floor. Turn pelvis towards front foot. Inhale and lift arms overhead. Exhale and bend forward from hips bringing hands on blocks placed on either side of front foot. Lengthen spine forward, then fold forward over front leg. 
Hold up to 20 then release and change sides.

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Revolved Triangle Pose
Parvrita Trikonasana

Stand with right foot forward, left foot back and turned out 60 degrees. Place hands on hips and lengthen through spine. Exhale and bend forward from hips bringing left hand onto chair or block. Either place right hand on hip or reach out from shoulder. Hold for 10 breaths, then release and switch sides. ​

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Standing Forward Bend
Uttanasana

Stand in Tadasana. Inhale arms overhead. Exhale and bend forward from hips. Engage quadriceps and draw belly in as you press heels into floor, and sit bones upwards. 
Hold up to 1 minute. Release back into Tadasana by drawing hands onto hips and lifting entire torso up as a single unit

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Bridge Pose
Setu Bandha

Lay on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. 
Hold 5-15 breaths and release.

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Corpse Pose
Savasana

Lay on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.