Alignment in Utthita Trikonasa and Pavritta Trikonasa

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)

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