Add Standing Twists to Your Yoga: Why Revolved Triangle Is Essential for Balance & Spinal Health
By Katie Hoener
Namaste Katie,
I love a twist. Feels like it really gets to everything, and I am looking for more standing twist options as my practice is developing.
Thank you,
Denise
Thank you, Denise! Twists are so versatile. They can be utilized to invigorate and to soothe. When I have left twists out of my practice for a bit I can certainly tell and bringing them back in is a reminder of their importance to the body.
One of my favorite standing twists that you’ve helped me remember and reintegrate into my practice is a revolved triangle. It involves layers of twisting, which can feel intimidating. This requires body awareness and focus as we move into the posture.
To come into Utthita Trikonasana—Revolved Triangle—we start in a stance that is similar to coming into a Pyramid: feet separated at a distance front to back and side to side that feels grounded and comfortable. Our back foot is going to shift slightly in toward the midline of the posture, knowing that each of us will have different orientations of that foot based on what feels good.
On an inhale, raise the arms to a T, and with the exhale, rotate the body toward the front leg. For some of us, this will be enough to challenge our balance and find that twist through the torso. If we wish to proceed, inhale for length and exhale as the front arm finds a spot on the leg, or on a block (as shown). The top arm may stay lifted toward the sky, or it may find a resting spot on the body. To care for our necks, we may want to aim our gaze toward the floor in a neutral position or toward the sky. There are many choices to add twists and to take them away. Breathe into spaces created, into new pathways, and into openings whenever possible!
Dear Katie,
I have spent the winter with some wonderful warming practices that I have been able to utilize to support some chilly days. As things warm up, or we hold hope of things warming up, I am looking for a cooling breath practice. Any suggestions?
Elijah, Ann Arbor
Namaste Elijah,
Congrats on some wonderful warming breath practices to support the winter months: these are vital to energy balancing. Many practices that we use to warm can also be used to cool. Diaphragmatic breathing can support slowing down the body by focusing on the exhale and extending it a few beats beyond the length of the inhale. The amount of extension is all about our comfort from day to day.
One specific practice used for bringing down the temperature of the body, as well as regulating the nervous system, is Sitali Breathing. In addition to drawing cool air into the body, it also invites moisture, which can be a relief in the warmer months.
To engage in Sitali breathing, we roll our tongue (if you are in the percentage of people who cannot roll their tongue, not to worry, we purse the lips and let the tongue lay lightly on the bottom lip) and allow the tongue to protrude slightly out of the mouth. We use the inhales to draw air in through the rolled tongue, or over the tongue on the lips, to the length that feels good. If over time we can lengthen these inhales, that is delightful. A short pause is helpful, and then we exhale through the nostrils.
As described above, if we are able to extend the exhale slightly longer than the inhale, that can be beneficial to soothing the nervous system. When we start, and are new to the practice, we may be in a space that even inhales and exhales are best for our practice. When starting, try for three to four breaths and take a moment to see how you feel. Continue on if this remains comfortable and the sensations are working.
Namaste Katie,
What has been the best part of your journey with The Crazy Wisdom Community Journal over the years?
Love,
Courtney, Dexter
Thanks for the question, Courtney! The best part of this journey was my amazing partner, and the community at Verapose Yoga, which has been around the same 10 years I have been writing for Crazy Wisdom. As I get ready to pass the yoga block, I have been so fortunate to have such a wonderful community to support writing this column over the last decade!
In yoga we call this Sangha. This concept of community is critical to being. In order to move forward as an individual, we thrive on the support of others. In the West we often see yoga as a space for fitness, a place to stay limber and flexible, whereas the intention of this column and of yoga in a holistic sense, is built on this idea of Sangha.
In community we recognize the beauty and strength in one another. We recognize and respect differences while looking for all that unites us. I have found over these last 10 years many curious readers looking for connections. More people have been seeking where to find places of acceptance, spaces that were forgiving of not being an expert yogi, rather than people looking for advice on a pose or posture as if such a thing were common. As we look for a place where we all have the chance to begin again, and again, I hold the deepest gratitude for everyone at Crazy Wisdom for editing, for community, and for connection. May the light continue far into the future.
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Reinvigorate your yoga flow with Revolved Triangle Pose – a favorite standing twist for soothing yet energizing effects. Step-by-step guide to this intermediate posture for better awareness, grounding, and overall wellbeing.