Parivrtta Trikonasana

(Revolved Triangle Pose) » This is a standing pose in which the spine is extended and twisted. Regular practice of Parivrtta Trikonasana will help the legs become strong and elastic, and relieve backaches.

Mastering this pose brings a tranquil mind-set and infuses one's being with confidence.

It will be difficult at first to stop your legs from losing the position, even while using a wall for support. Knees will bend, hips will sway out or balance will be lost. With mindful and persistent practice, your legs will gain strength and elasticity, and you will learn to balance. You will in time be able to practice this pose without using the wall for balance.

1. Stand with your feet together with the wall on your right side, about 18 inches away. Place a yoga block or similar support to the outside of the right ankle.

2. Do not move the right foot as you step the left foot back four to 4 1/2 feet. Bring your left heel in line with the right heel and turn your left toes out for balance. Stand evenly on the feet and lift the kneecaps by gripping the thigh muscles.

3. Turn your trunk to the right and bring your hands to the wall for support. Do not let your pelvis and legs turn; keep your legs straight and knees pointing forward.

COURTESY MANOA YOGA CENTER
Ray Madigan shows the Revolved Triangle Pose.

4. Inhale and lift your torso up. Keep this lift as you exhale and move your left hand to the block.

5. Bring your head, spine and center of the perineum in a straight line. Do not let your hips swing toward the wall. Take your head back so that it does not curl toward the wall.

6. Keep your legs straight as you rotate your waist and spine until your chest faces the wall. Press your right hand against the wall to help keep balance and assist in the twist. If you feel stable, maintain the steadiness of the legs and the twist and extend your right arm up in line with the shoulder. Look up with soft eyes.

7. Stay for a few cycles of breath, then inhale and come up, reversing the previous steps.

8. Turn so your left side faces the wall. Practice on the other side, with the left foot forward.

Ray Madigan and Shelley Choy are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.