Revolved Triangle - Overview
Beginner: This is a great practice to test the balance points of your unique constitution. Do not force or strain in any position. If you are uncomfortable, a slight bend of the knees may be enough to relieve any undue tension. You may also try using a block or prop to help you attain any difficult posture. The breath body link is called sun moon link. It will call you to take control of your oppositional forces - strength in the legs and feet as you stretch your arms and spine. Be mindful of your spinal alignment as you inhale and reach to the sun. On the exhale, contract your belly and use the strength of your arms to bring the calm energy of the moon back to you.
Advanced: For the advanced yogi, revolved triangle is a fun practice to flow through the angles of the body while strengthening the ankles, legs, arms and sides of the waist. Really energize the arms and legs in this practice and have fun with it! Upon exhalation in the sun-moon breath body link, feel the earth energy rising through you, lifting with the bandhas. On the inhale, stretch your arms and upper body outward and up as the lower body reaches down to the earth.
Wide-Legged Forward Fold
Beginner: Concentrate on turning your toes in slightly. Begin to use the entire surface of your foot to ground and balance your body; this is challenging as we seldom try to control different parts of our feet. Give it a try in this strengthening pose. Hand placement should be even with your shoulders but do not worry if your hands do not touch the ground with straight legs. Bend your knees deeply for now and be patient with the tight muscles at the back of the thigh.
Advanced: Balance is not a problem as you sink into forward fold. Focus on improving the flow of oppositional energy in this pose. Lift from your tail bone so the spine can release down. Use the grounding force of your legs to push your tail higher, as you sink your head lower. Ground down with your palms and, if you are comfortable, you can bend your elbows deeply.
Beginner: Begin with an awareness of your alignment. Your front knee should bend to be in line with your foot and go no further. This protects the knee from injury. Keep your hips and shoulders even. Is your back leg completely straight? Is your weight evenly distributed across both legs? You should feel all points of your foot pressing into the ground.
Advanced: As an advanced practitioner, Warrior I is a strong and confident pose for you. Bring your focus to your tail bone, dropping it down and tucking it under as you lift your chest and shoulders up and back. Feel the energy from your core extend through the sides of your waist and straight up through your arms to your fingertips. Take your gaze up to the fingers, feeling the power of your focus.
Beginner: Warrior III is a good pose for beginners to strengthen both spinal and abdominal muscles. You do not have to go completely into the pose. Only go as far as you can and still maintain the straight line of the body.
Advanced: Now that you can lengthen easily into Warrior III, focus on perfecting all of the straight lines of the pose. Is your knee turning out or in too far? Your spine should be super straight. Keep the core engaged and push through the grounded foot.
Revolved Lateral Angle
Beginner: The revolved lateral angle pose is a challenging one for beginners. Keep your spine long as you twist into the pose. For now, keeping your arm on the inside of your leg may provide enough of a twist. Keep your gaze steady. Finding a focal point to fix your gaze on may help steady you.
Advanced: Advanced yogis can really energize this pose by pressing the back of the arm into the outside of the thigh. Energize the hands. Is your back lengthening? Extend that line of energy through the back leg. Focus on lifting through the bhandas to really make this a powerful posture.
Beginner: Revolved triangle will stregthen the ankles and legs while testing the balance of a beginner yogi. If you are uncomfortable, placing your hand on a block may help you attain the posture. You may also keep a slight bend in the front leg if it is uncomfortable to completely straighten it. Placing your hand near the inside of the foot or simply looking down may help you establish balance in the posture as you are growing accustomed to it.
Advanced: Your body easily finds revolved triangle at the advanced stage. Now focus on really stretching and reaching through the arms. Are your legs straight? Lift through your hips and really ground your feet.