Just as the knee tends to drift inward in Utthita Parsvakonasana and Warrior I and II, so the pelvis tends to drift away from the midline in Parivrtta Trikonasana. In this post we explore connecting the upper and lower extremities while simulaneously engaging the hip abductors to draw the pelvis into an alignment with the legs.
Here’s the Anatomy . . .
The upper appedicular skeleton is composed of the shoulder girdle and arms. The lower appendicular skeleton comprises the pelvic girdle and legs. The axial skeleton is made up of the pelvic girdle, spine, ribcage, and skull. Consequently, connecting the upper and lower extremities (the hand to the foot or elbow to the knee) can be used to influence the position of the trunk.
Here’s the Cue . . .
Always warm up first to acclimate the stretch receptors within the muscles and lengthen the myofascial connective tissue. I use five Sun Salutations or Surya Namaskaras A, but you can also do several Dog Poses in succession. Then I practice some standing poses that have the pelvis facing forward—such as Trikonasana and Warrior II—followed by an asana that turns the pelvis, such as Warrior I. The psoas awakening series illustrates this concept. Warming up in this manner prepares the body for turning poses like Parivrtta Trikonasana. Get a feel for rotating the trunk by bringing the opposite hand to the knee or lower leg in an intermediate variation of the pose. This connects the upper and lower appendicular skeletons.
|Click image for larger view of the oblique abdominals.|
|Click image for larger view of the psoas and tensor fascia lata.|
|Click image for larger view of engaging the abductors and adductors.|
Thanks for stopping by. Check in next week when I show a finishing touch that I use for Dog Pose. Be sure to download one of our free interactive eBooks. Also, don’t forget to tell your friends about our blog and to visit us on Facebook for your free chakra poster (we ask that you pay shipping and handling :)).
Ray and Chris