Gedraaide Driehoek Houding | Revolved Triangle Pose
Opens chest & shoulders
Stretches calves, hamstrings, hips & flanks
Strengthens legs, back & flanks
Stimulates digestive organs
Back, hip & knee injuries
Pregnancy, rather choose utthita trikonasana
GETTING INTO THE POSE
Exhale: From tadasana, the right foot takes a big step back and turn the toes to the back of the mat. Turn the left foot towards the left back of the mat. (about 45 to 60 degrees)
Rotate the hips towards the back of the mat and make them compact, side by side.
Legs are active, pull the kneecaps up to activate the upper legs.
Tilt the pelvis, sitting bones go towards the mat. Feel the lower abdominal muscles activate
Inhale: Spread the arms at shoulder height, open the chest.
Exhale: turn the upper body to the right and bring the left hand to the outside of the right foot on the mat.
Push the left hand into the mat and extend the right hand straight up, in line with the left hand. Shoulders stack on top of each other.
Open the chest by bringing the right shoulder back.
Push the right hip back and the left hip forward to bring them together.
Shoulders away from the ears.
Gaze at the thumb of the right hand.
Inhale: make space between the heels and the sitting bones, between the sitting bones and the crown & between the hands.
GETTING OUT OF THE POSE
Inhale: push into the feet and stand with a straight back and bring the hands on the hips.
Exhale: Step back to tadasana at the front of the mat.