One way to prepare for parivrtta trikonasana (twisting triangle pose) is to do a standing forward bend with one leg forwards and the other back.
Prior to bending forwards, push your hips from side to side. So that you improve control (and awareness) focus on keeping your pelvis facing the front as you move your hips from side to side.
Another exercise is to move your hips backwards and forwards. Moving forwards you front-leg-hip will lift higher than the back-leg-hip. Moving your pelvis backwards the opposite will happen.
Try both of these movements while bent forwards and then while actually twisting.
As you get used to feeling your pelvis, you can then hold it stationary while doing parivrtta trikonasana. You can start with your pelvis level from left to right and square to the front. Then vary its position to change the feel of the pose. You could start with a position that is less intense and then move towards a more intense position.
Another technique is to use the easier position as your starting point and move in and out the more challenging position in sync with your breath.
If using this method, make the movements as smooth as possible (and slow also) so that you breath is slow and smooth.
While holding the parivrtta trikonasana, you can scan your body as follows:
Having a body scan list is being a pilot and having a checklist both to make sure that things go right and so that you do everthing possible to save the plane when things go wrong.
For each of the above items you could "scan" your parivrtta trikonasana in time with your breath. So for example,
Another method, especially when just learning or practicing, is to spend about 3 seconds on each adjustment. Use longer if you need to but do each adjustment and give yourself time to feel the effects, and then move on to the next one.
This can be especially important when setting parivrtta trikonasana up (ready for take-off)
Say for example you start from a standing position.
Use your awareness to breath life into your pose and then to relax it.
Learn how to use Friction to improve leg and arm strength.
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You can practice scapular control with the arm movements of the dance of shiva. Scapular stabilization and control can be important when trying to bind in yoga poses like Marichyasana A.
Lifting up into eka pada bakasana from marichyasana A with tips on lifting up and balancing while transitioning from the binding yoga pose to the arm balance.
How to grab your hand behind your back. Tips for binding in Marichyasana A.
Grabbing a wrist behind your back. Tips for Binding in Marichyasana C.
Modified Marichyasana B is done with the other leg not in lotus. This pose can still be challenging to bind it, so some tips on how to bind with awareness.
Steps for working towards bound side angle so that you can bind a little more easily.
Steps for Binding in Seated Half Bound Lotus Pose as well as modifications if you can't bind, and actions you can do when you do bind.
Tips for working towards binding in Bound Twisting Side Angle Pose.
Balancing in side plank can be made easier to learn if you learn the necessary actions step-by-step with this sensational yoga poses yoga tutorial.
The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.
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Some simple exercises so that you can work towards the pistol squat gradually.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.