Yoga For You

Ray Madigan and Shelley Choy

COURTESY MANOA YOGA CENTER
In Parivrtta Trikonasana, the legs and hips are kept even and firm to maintain balance.

Parivrtta Trikonasana - Stage 1 (Revolved Triangle Pose)

This standing pose extends and twists the spine. Regular practice of it will help the legs become strong and elastic, relieve backaches, and develop determination and balance. Mastering this pose will bring a tranquil mind-set and confidence.

In Stage 1, keep the legs straight and hips even as we take the hand to a block.

1. Stand on an even surface with your feet together.

2. Inhale and jump the legs about 4 feet apart.

3. Turn the right leg out 90 degrees and the left foot in 45 degrees. Place a block to the inside of the right ankle. Press the feet into the floor. Straighten the legs, keeping the muscles of the legs tight and gripping.

4. Stretch the arms apart at shoulder level to open the chest. With an exhalation, turn the waist and chest, and place the left hand on the block. Place the right hand on the hip. To help with balance, look down at the right foot. Press the inner edge of the right foot down and do not let the right hip swing out to the right. Keep the hips even and compact. The head should be in line with the right foot. Do not let the legs bend.

5. Breathe evenly through the nose, working to keep the pose steady and poised by holding the legs firm.

6. With an exhalation, turn the waist to the right and roll the right shoulder back to open the chest.

7. Stay in the pose for 30 seconds, observing that the legs stay firm, straight and gripped and that the hips do not swing in or out. Stretch and extend the trunk and rotate with your exhalations. Press the left hand down to help with chest rotation.

8. Then inhale and come up. Repeat on the other side.

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.