These are my reflections on a brief sharing of Utthita Trikonasa (Extended Triangle Pose) and Pavritta Trikonasa (Revolved Triangle Pose) with my coursemates.
Warm-up:
– 3-5 rounds of Suryanamaskar A
– Forward folds and side stretches of the lateral obliques
Alignment | Utthita Trikonasa (Extended Triangle Pose) |
Pavritta Trikonasa (Revolved Triangle Pose) |
Counterpose |
Pavritta Trikonasa |
Utthita Trikonasa |
Hips | Hips sideways, parallel to the (long end) length of the mat. | Hips square to the (short end) front of the mat / perpendicular to the (long end) of the mat. |
Feet |
Toes of front foot pointed straight, toes of back foot pointed 90 degrees to the side. Heels of both feet along the same line. |
Toes of front foot pointed straight, toes of back foot pointed 40-45 degrees to the side. Heels of both feet on separate lines. |
Muscles | Stretch on the thighs, knees, ankles, hips, groins, hamstrings, calves, shoulders, chest, and spine. | Stretch muscles on legs, , hips and spine. Opens the chest. |
Knees | Keep it straight, do not bend. | Keep it straight, do not bend. |
Common problems | Check that hips are on the same plane as the heels. | Check that hips are squared to the front (short end) of the mat. |
Easier Modification |
If hands can’t touch the floor with the bottom hand, place blocks on the sides for the palm. Brace your torso against a wall to aid balance and alignment. |
Narrow the stance. If hands can’t touch the floor with the bottom hand, place blocks on the sides for the palm. Brace heel of back foot against a wall to ground the heel. |
Harder Modification |
Heel of front foot align to arch of back foot. |
Place bottom hand to the outside of the front leg. |
Aylwin Tan (200hr YTT, July 2017)