1. Step or Jump your Feet 4 feet wide
2. Put your hands on your waist
3. Turn your left foot in and turn your right leg out 90 degrees.
4. Lift your back heel, pivot on the back foot, revolve to face (some object for direction) and place your heel down
5. Extend your arms out to the side
6. Simultaneously, bend your right leg to 90 degrees, lift your back heel and hook your left elbow onto the outside edge of your right knee.
7. Place your right hand on your hip.
8. Keep walking your left upperarm down the outside of your right leg.
9. Try to bring the left shoulderblade to your knee.
10. Release your left hand down on the floor
11. Extend your right arm up.
12. Turn it toward the (some object for direction) and extend it over head.
13. Press the front of the left thigh to the back of the left thigh
14. Draw from the outer right knee to the outer right hip
15. Revolve your chest toward the ceiling
16. Come up
17. Second Side
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Parivrtta Trikonasana
ReplyDeletePlace the block on the right side of the mat, toward the front.
From Tadasana, with hands on hips step the legs 3.5 to 4 feet apart.
Turn the left foot in, turn the right leg out 90degrees.
Pick up left heel, pivot to face side wall.
Turn the front of the left thigh from outside in.
Turn the front of the right thigh from inside out.
Continue to revolve the torso as you extend out through left arm and place palm on block, as you take right hip back left hip forward.
Place right hand on right hip.
Roll right shoulder back as you take left shoulder blade in.
Press through left heel and come out of the pose.
Step feet back to Tadasana.
Jay, I forgot if we used a block for parivtta parsvakonasana.
ReplyDeleteJonathan's notes:
ReplyDeleteParivrtta Trikonasana
Place a block on your mat.
Take a moderate stride, and place your hands on your hips.
The legs:
Turn the left (back) thigh from the outside in - to bring the let hip forward.
Turn the right thigh (front) from the inside out - to bring the right hip back.
Draw the outer knees to the outer hips, the draw the femur bone into the hip socket.
Keeping right hand on hip, extend left arm forward, and extend torso forward.
Place your left hand on the block, block is on the inside of your right foot.
Take your Right shoulder back, and bring your Left Shoulder blade in.
Reteach:
- arm up
- hips even (legs)
- turn torso more