A. Standing in Tadasana, slowly turn towards the left side, while bringing the right side of the body facing the wall. Then inhale and bring the right foot sideways, about 1 foot away from the wall. While placing the right foot forward, keep it facing the wall at 90 degrees, toes pointed in front.
B. Placing the right foot, will flex the right knee, so be carefull. While placing the right foot forward, exhale completely. Inhale and bring the left arm up and place the left palm on the wall pressing all the fingers and the edge of the palm.
C. Exhale and flexing the hips and the shoulders, and adjusting the body position, turn the toros completely around extending the right arm behind you at shoulder level. Remember, the movement of the opposite arm, is a challenge and requires flexing the shoulders, hence best done slowly and carefully.
D. Standing here in Parivrtta Trikonasana Variation or Revolved Triangle Pose Variation, take 4 breaths, feeling the stretch at the deep muscles of the shoulders and the chest. A great pose to work on the upper body for stronger arms.
E. As this pose has a deep stretch and is also tricky, it can be avoided if not comfortable practicing it. Release and stand back , now facing the left side towards the wall.
F. Inhale and repeat with the other side going into Revolved Triangle Pose, with the right arm on the wall while the left arm stretches behind you.
- The foot close to the wall, should be at 90 degrees
- The foot away from the wall should be placed 90 degrees, parallel to the wall.
- The arm resting on the wall, should not bend and should be at shoulder level, while parallel to the floor.
- The hips turn along with the shoulders and the chest.
- The gaze is backwards
- The other arm should ideally be at shoulder level and parallel to the floor, but this comes with practice and hence not to be overdone.