Revolved Triangle and Adjustments

Please Note: The next set of postures to practice involves a strong internal rotation of the hips. It is best to practice these type of poses only after you have opening with external rotation. The most important step in this entire sequence of postures is the first one! It is imperative to lift up the back heel and square off the hips BEFORE leaning forward. Most misalignment occurs because students are not taught properly how to access the hips and neutralize the lower back. This results in a torque of the lower back and lack of support. Bring the same side arm above the head while paying attention and pulling the opposite hip back. Only by working to open both sides of the pelvis, can the hips adequately "square off" and the spine to lengthen.

A partner assisted forward fold Parsvatanasana. Pull back greatly on your partner hips, at the same time, having them lean forward and feel the balance between the left and right hip. This is amazing for your hips and can often strengthen hidden weak spots and offset problems down the road. Notice the back heel is still elevated above the floor. Also, the spine is free as a bird to lengthen and massage the internal organs generating more of the relaxation or parasympathetic response in the brain.

The Revolved Triangle Posture is beautiful. Here, there is so little effort and such a return on investment! The low back if you notice is completely facing the floor or in a very healthy, and great neutral position, allowing for access into the thorasic spine and opening of the upper chest, back and neck! At this point, if it feel comfortable to drop the back heel and it very well may, then do it and extend everywhere. It's a FIESTA.

For fun, with all of this great alignment and support, simply bend the front knee, and extend the back leg in the air! You have yourself here a strong internal rotation on the hips and a very lovely length in the spine. This pose is beautiful. It is called Pavritta Ardha Chandrasana.

Warrior III. The back leg is fully extended and the back toes are turning down toward the earth completely! The hips are evenly squared off toward the earth and the body is completely elongated, supported and experiencing maximum energy, freedom, and support. Energy goes where attention flows!