Dear yogis !
I offer you a series of articles devoted to the analysis of the core, in my opinion, asanas in Hatha yoga.
My partner PinkyYogi will help you visualize these poses :)
Description of poses will include :
1. All asanas are grouped according to the positions in which they are performed (standing, sitting, lying on your back, hand balances, forward bends, back bends, etc.). Each asana will have a separate article.
2. Each article will reflect:
- name of the pose in English/Sanskrit,
- performance and alignment of asana,
- typical errors,
- modifications,
- positive effects,
- contraindications.
Standing poses
Reversed triangle / Parivritta Trikonasana
Performance and alignment of the asana:
Performance of the asana begin with Tadasana.
Take a step or jump back with one foot. Feet are parallel to each other, the legs should be straight at a distance of about 3 feet (about 1 meter). Stretch your arms out to the sides in line with your shoulders, palms down.
Turn right foot 90 degrees to the right and your left foot 45-60 degrees inward. Heels are on the same line. Pull up your kneecaps. Both feet must be pressed into the floor.
As you exhale, rotate your body and left leg to the right until you lower left palm on the floor on the outside of your right foot.
Extend right arm up, aligning it with your left arm. Stretch your shoulders and shoulder blades to the sides. Open the chest.
Head turns up last, look at the right thumb.
Take 5 deep breaths.
The asana for the left side is performed similarly.
When you finish for both sides, return back with a jump in Tadasana.
Typical errors:
- the hips are not squared
- the extended arm goes too far behind the body
- arms and legs are not straight
- rounded back
- the shoulders and arms are not stretched out in different directions
Modifications:
Use a chair. To simplify the asana bend and place your hand on the back of the chair. Stretch your other hand up.
Use blocks. You can use the block and put it under the palm which is pressed into the floor.
Positive effects:
- strengthens legs and core muscles
- stretches and tones the spine, thighs, and calf muscles
- helps digestion
- improves the sense of balance
Contraindications:
- problems with knees
- pregnancy
