Parivrtta Trikonasana | Revolved Triangle Pose

According to the Ashtanga Vinyasa series this posture is the counterpose to Utthita Trikonasana (simular to Ardha Matsyendrasana). The pose and the counterpose enhances each other, stimulating and rejuvenating the spine and hip area as well as abdominal organs. Trikonasana sequence is specially good to tone the hamstring and thigh muscles.

Alignments:

> Feet are leg-length apart. Square the hips, lengthen the back and neck, rotate from the hip-stable hip.
> Modification: Shorten the distance between the feet, place hand on foot or calf, keep second hand on hip.

Drishti: If hand towards the ceiling- hand, if hand on hip- front foot.

Key benefits:

> 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
> Therapeutic for; constipation, digestive problems, asthma, lower backache and sciatica

ptrikonasana-buildup

Duration/practise:

Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (beginners)
Full position: 30 sec to 1 min (intermed/advanced)

Cautions:

> Low blood pressure
> Migraine
> Diarrhea
> Headache
> Insomnia
> Back or spine injury. Perform this pose only with the supervision of an experienced teacher.

Parivrtta Parsvakonasana | Revolved Side Angle Pose

This asana is more powerful than the Parivrtta Trikonasana and has greater effect. The contraction of the abdominal organs helps digestion and the blood circultaion of the abdomen and spinal column is stimulated. The asana helps to remove waste matters from the colon without strain.

Alignments:

> Feet are one leg-length apart. Drop the back knee to the floor, upper arm outside thigh, lengthen the waist (both sides long) and rotate from the hip.
> Preparation: back knee on the floor. Hands in namaste.
> Modification: If you can’t easily keep your back heel down in this pose, lift the back heel off the floor. Hands in namaste.
> Drishti: Ceiling behind you

Key benefits:

> Strengthens and stretches the legs, knees, and ankles
> Stretches the groins, spine, chest and lungs, and shoulders
> Stimulates abdominal organs
> Increases stamina
> Improves digestion and aids elimination
> Improves balance
> Theraputical for; Constipation, Infertility, Low backache, Osteoporosis and Sciatica

p-parsvakonasana-buildup

Duration/practise:

Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (beginners)
Full pose: 30 sec to 1 minute (intermed/advanced)

Cautions:

> Headache
> High or low blood pressure
> Insomnia
If you have any neck problems, don’t turn your head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.

 

Ardha Matsyendrasana | Half Lord of the Fishes Pose

This asana takes it’s Sanskrit name from the great sage Matsyendra, one of the rst teachers of Hatha Yoga. Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini. After backward and foreward bending the half spinal twist gives a lateral stretch to all the vertebraes, back muscles and hips.

Alignments:

Press the inner right foot very actively into the floor, release the right groin, and lengthen the front torso. Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor. With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help. Twist a little more with every exhalation.

Key benefits:
> Stimulates the liver and kidneys
> Stretches the shoulders, hips, and neck
> Energizes the spine
> Stimulates the digestive fire in the belly
> Relieves menstrual discomfort, fatigue, sciatica, and backache
> Therapeutic for asthma and infertility

ardha-matsyendrasana-buildup

Duration/practise:

Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (intermed/advanced)
Full position: Hold 30 sec – 1 min (intermed/advanced)

Cautions:

Back or spine injury: Use caution and perform this pose only with the supervision of an experienced teacher. Do not attempt full pose or use corrections to get into the pose.

When teaching this pose some extra demonstrations and explanation is often required initially. Keep track so that all students of the class are following and facing the same direction.