#parivrtta utthita parsvakonasana

[yogadaily]

(via Liv Legging | Liv, Legging, Soul sisters   || Curated with love by yogadaily) 

[fitabouts]

The Viparita Virabhadrasana, also known as Reverse Warrior Pose, stretches your groins, hips, obliques, and opens your heart and throat chakras. The expert believes that practicing this pose can release tension in the muscles around the ribs to create a deeper, freer breath. It energizes the body and improves self-esteem and perseverance.

🔸 🔸 🔸 🔸 🔸 🔸 🔸 🔸 🔸 🔸

🧘‍♂️ Information:👉

1️⃣ Known as:👉 Viparita Virabhadrasana, Reverse Warrior Pose, Urdhva Virabhadrasana, Peaceful Warrior Pose

2️⃣ Sanskrit name:👉 विपरीत वीरभद्रासन

3️⃣ IAST:👉 Viparīta Vīrabhadrāsana

4️⃣ Pronunciation:👉 VIP-uh-REE-tuh veer-uh-buh-DRAHS-uh-nuh

5️⃣ Type:👉 Standing, back-band, side-bending, balance

6️⃣ Level:👉 Beginner

7️⃣ Focus:👉 Neck, shoulder, knees, hip flexors, pelvic muscles, thighs, glutes, hamstring, lower back

8️⃣ Total time:👉 30 to 60 seconds

9️⃣ Drishti:👉 Urdhva or Antara Drishti (up to the sky)

🔟 Chakra:👉 Manipura Chakra, Swadisthana Chakra, Muladhara Chakra

💡 Indications:👉 Respiration, stress, anxiety, depression, cortisol

💡 Counterposes:👉 Utthita Parsvakonasana (Extended Side Angle Pose), Prosarita Padotanasana (Wide-legged Forward Fold Pose), Uttanasana (Standing Forward Fold Pose)

💡 Preparatory poses:👉 Virabhadrasana II (Warrior Pose II), Utthita Parsvakonasana (Extended Side Angle Pose), Parivrtta Janu Sirsasana (Revolved Head-to-knee Pose)

💡 Follow-up pose:👉 Utthita Trikonasana (Extended Triangle Pose), Parivrtta Surya Yantrasana (Seated Compass Pose), Anjaneyasana (Monkey Lunge Pose)

💡 Contraindications:👉 High blood pressure or low blood pressure, vertigo, dizziness, migraine, or headache, diarrhea, knee arthritis, cervical spondylitis, slip disc, disc bulge, herniated disc

🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸

[yogaadvise]

Wake up happy - a morning yoga sequence

This is excellent for sweeping away tightness, opening your body and also inviting the new day with joy!

Before you begin:

Find your centre in Tadasana/ Mountain posture. Ground through the feet, kick back the face, involved your breath ...

If you intend to lengthen the sequence beginning with 3-5 rounds of your favourite sunlight salutations.

1. Higher salute to side bend/ Urdhva Hastasana

Begin in Mountain Posture. Really feel the feet then transform your palms external as well as breathe in as your raising your arms up. Your palms should encounter each other, or you can allow them lightly touch. Breathe out lower the arms back to starting position (3x). The last time lift and also open your upper body and also bring your stare up towards your hands, maintaining the rear of the neck open as well as still pressing down with the feet. Hold for a breath or two.

Next, hold your right wrist with your left hand and pull the body carefully over to the delegated stretch the right side, core solid. Look under the best arm or keep your head neutral. Breathe from ankle to wrist. Keep core solid as you show up on an out-breath and also repeat beyond. Release, lower the hands to the floor and also go back right into a Downward Confronting Pet Dog Pose.

2. Down encountering pet posture + a hip opening variation/ Adho Mukha Svanasana

In Downward Facing Dog, press the hands down, mainly the base of the index finger, thumb and also internal wrist. Take the internal shoulders back. Hug the external arms in and roll them down towards the flooring. Maintain the spine long as well as take the top of the upper legs and knees back. Take a lengthy breath or two.

Then lift your appropriate leg up behind you. When the appropriate leg raises higher after that the hip, raise the right hip as well as stack it over your left hip, flex your right knee as well as let the foot (flexed) drop throughout the body to the. Try to maintain your shoulders level. Keep for 5 breaths and delight in the hip opening and also the stretch throughout the stubborn belly. Square the hips again and tip your best foot ahead into a lunge position back knee off the floor.

3. Revolved extensive side angle position/ Parivrtta Parsvakonasana

Staying in lunge area your left hand on the flooring on the inside of the leg, weigh down through the hand and also feet and find buoyancy as you lift your right arm up in the air on an in-breath. Permit the top body to twist whilst you maintain the hips as well as reduced back steady. Really feel a lengthy line of energy relocating via the arms. Remain for 5 breaths. Bring the restore down, ground the back heel, and windmill the arms up, raising the left arm up along the front initially and let the ideal arm comply with, into Warrior II pose.

4. Warrior II position/ Virabhadrasana II

In Warrior II pose (dealing with the long side of the mat) sink your feet into the floor. Front thigh bends in the direction of parallel to the flooring. Maintain knee over ankle joint, as well as in the direction of the right little toe. While keeping knee in location press top of the left thigh back. Raise your spinal column out of the hips. Arms alongside the flooring, evaluate your right hand. Remain for 5 breaths. Inhale flip the ideal hand up as well as raise ideal arm up and also as you exhale lower right into Turned around warrior. Left hand slides down the left leg.

5. Reverse warrior pose

In Turned around warrior, stay reduced in your hips. Pull your reduced abs in as well as keep shoulders unwinded firming your shoulderblades on the back. Lift your upper body proactively to maintain room between the vertebrae as you flex back. Stare as much as your right hand. Keep for 3-5 breaths. Take a deep breath in and also on the following out-breath come back to centre, get to over the best leg and lower into Utthita Parsvakonasana.

6. Extensive side angle pose/ Utthita Parsvakonasana

In Parsvakonasana you can place your right-hand man down on the floor following to the beyond the best foot, area it on a block, or relax the elbow joint on the best top thigh (much easier variation). Left arm sweeps up and also over so the whole left side is one angled line. Revolve your heart and also look up to the ceiling. Currently move between the 2 poses: breathe in lift back up into Reversed Warrior, breathe out reduced back down right into Parsvakonasana (3x). On the third time hold Parsvakonasana for 5 breaths. After the 5 breaths bring both hands down to the floor, go back to Down dog and also repeat this series (action 2-6) on the other side!

7. Child's pose / Balasana

Lower yourself into Child's Present. Aware of heels, temple to the flooring, or relaxing your forehead on your arms or a block. Release here, temple soft, shoulders kicked back, face unwinded. Take concerning 5 breaths, really feeling the breath increase the backbody ...

To finish

Hold Seated forward fold/ Paschimottonasana for 5 breaths.

Finally, unwind in Savasana/relaxation for 6 minutes at least.

Wake up delighted with 30 Mornings of Yoga!

EkhartYoga members can follow our program 30 Early mornings with Yoga

[fitnesshealthyoga-blog]

New Post has been published on https://fitnesshealthyoga.com/how-to-find-your-drishti-in-times-of-uncertainty/

How to Find Your Drishti in Times of Uncertainty

Any type of drishti will ultimately have you experiencing two of the eight limbs of yoga described by Patanjali.

Balance has never been my strong suit. As a child, my vestibular system was so off kilter, I spontaneously fell off stools and chairs like a pint-sized barfly after last call. Walking through doorways was like threading a needle. Physical therapy helped, but the gangly coltishness of adolescence made for another round of clumsy bumps and bruises.

When I got into yoga in my teens and twenties, it was a relief when my teachers asked us to find drishti—a fixed point against which to orient my body and mind while trying to stick tricky balance poses such as Natarajasana (Lord of the Dance Pose), Parivrtta Ardha Chandrasana (Revolved Half Moon Pose), and Vrksasana (Tree Pose). Finding an external concentration point made it easier to keep my body steady and stable. Or at the very least, it made it easier to detect when I was about to tip over.

Thanks for watching!Visit Website

See also See More Clearly By Practicing Drishti

As an adult, I struggled to find balance of a different sort. I was as lacking in emotional equilibrium as I had been in grace as a child. My twenties were a murky gyre of unsuitable men, anxiety, depression, and more whiskey than I’d like to admit. It wasn’t that I lacked focus—I simply couldn’t seem to find the right thing to fix my ambitions upon. Every wobble, whether in love or work or family life, made me doubt myself a little more.

Thanks for watching!Visit Website

Thanks for watching!Visit Website

A few years ago, I visited Los Angeles for the first time as an adult. At 28-years-old, I wasn’t just wobbling, I was reeling, fresh off the revelation that I had been assaulted a decade ago. My career and fortune had taken a sudden left turn, and I left marketing to begin writing full time. I was a raw nerve, loose on the Venice boardwalk, trying to find some sense of equilibrium. One night I found myself drawn to the water. Under the light of a full moon, I waded into the Pacific and let the warm salt water lap against my legs, then my hips. The pull I felt had nothing to do with riptides or undertow. Instead I was compelled by something that came from within.

The Three Types of Drishti

Drishti isn’t just a matter of finding an external point against which to balance your body. There are several different types recommended for various yoga practices and poses: 

1. Nasagra drishti

Nasagra drishti is focus on the tip of the nose, and it may come in handy during backbends or forward folds. 

2. Hastagre drishti

Hastagre drishti (focus on your hand in front of you) is lovely in Virabhadrasana I (Warrior Pose I) or Utthita Parsvakonasana (Extended Side Angle Pose). 

3. Bhrumadhya drishti

Bhrumadhya drishti is the most inward facing, in which you focus on your own third eye.

See also 4 Ways to Improve Your Drishti (Gaze) and Deepen Your Practice

Any type of drishti will ultimately have you experiencing two of the eight limbs of yoga described by Patanjali. One is dharana (steadiness or concentration) and the other is pratyahara (controlled withdrawal). The goal of softly focusing your gaze—whether on the tip of your nose or on a spot on the wall across the room—is actually to draw your attention inward. You look beyond your body in order to withdraw into it. Your spirit becomes grounded through the act of surrendering to your own instability.

Ever since that first night in Los Angeles, I find myself drawn to the Pacific at moments of great transition. Last year, I wanted to flee the anniversary of a yuletide breakup that had marred the holidays. I booked a flight to San Francisco and spent Christmas morning sitting on a piece of driftwood at Ocean Beach, watching the surfers patiently bobbing on the small, ruffled waves, popping up to balance on their boards whenever a big curl came through.

This past April, a dear friend came to visit me at my new home in Portland, Oregon. She and I went through twin years of loss in 2017: Breakups, professional setbacks, and domestic frustrations. Both of us were trying to recalibrate our lives to a new normal.

See also Find Focus with Drishti — Leah Cullis Shows You How

Hannah had never seen the Pacific, so I drove her out to Haystack Rock one chilly, gray afternoon. We walked up and down Cannon Beach, buffeted by rivers of wind that carved winding paths through the loose, dry sand. We contemplated the ways in which our own lives had been radically reshaped by unpredictable forces. Deeply and utterly, we felt the kernels of ourselves within the tides of chaos.

Right now, writing by the Pacific, overlooking the Santa Monica Pier, I feel another sea change coming on. Old pieces of me are washing and wearing away. But practice has taught me what I need to do to prepare, to weather this tipping point. Up and down the West Coast, I know now where to find my focus, my drishti, a sense of continuity. There is stability in the Pacific’s constant motion. There is certainty in its immutable changes. Of this I am certain: the same is true of myself.

See also Master Class: How to Incorporate Drishti Into Vinyasa Flow

About our author

Meghan O’Dea is a writer, world traveler, and life-long learner who hopes to visit all seven continents with pen and paper in tow. Her work has been featured in the Washington Post, Fortune, and more. Learn more at meghanodea.com.

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[yogatutorials]

@omniyogagirl on Side Angle Variations • • • 🌟 #AshtangaMondays 🌟 How to effectively modify Extended Side Angle Pose, & Revolved Side Angle Pose. . Utthita Parsvakonasana or Extended Side Angle Pose: For all variations - Align the heel of the front foot with the arch of the back foot, & have the outer edge of the back foot grounding down ➡️ Modification 1: * Take a shorter stance, so the front leg doesn’t come to a full 90 degree angle * Elbow, or lower arm comes to thigh of front leg ➡️ Modification 2: * Take a longer stance, so the thigh of the front leg becomes parallel with the mat * Elbow, or lower arm comes to thigh of front leg ➡️ Full Pose: * The supporting hand is flat on the mat on the outside of the front foot * Hips sink down * Send front knee forwards, & press outwards against arm * Leg, torso, & lifted arm creating one strong diagonal line . Parivrtta Parsvakonasana or Revolved Side Angle Pose: For all variations - (As shown here) Left hand flat on the mat along the outside edge of the right foot. Twist deeply & have the upper arm connected to your thigh ➡️ Modification 1: * Back knee is down on the mat * Right hand on hips ➡️ Modification 2: * Back leg straight - the knee comes off the mat * Right hand on hips ➡️ Modification 3: * Back heel up & leg straight * Right arm extends to form the diagonal line ➡️ Full Pose: * Back heel pivots down to the mat, & the foot is flat on the mat at a 45 degree angle * Keep sending the front knee forwards * Maintain the twist & the connection between the left arm & the right leg . Each month a schedule will be posted, & Siri will show the full expression of the poses & vinyasa count. Lotta will demo a video flow of the sequence, & I will be showing you ways to safely modify your practice. 🕉 Hosted by: @sirisyoga (Siri) @omniyogagirl (Laura) @lottasebzdayoga (Lotta) 🕉 Gracious sponsors: @runandrelax @theasanasyoga @mylittlemantra 🕉 Wearing: @runandrelax Mat: @liforme . . #yoga #yogatutorial

[nbyoga-blog]

Couldn’t resist a little flow for this week #AshtangaMondays but Instagram wouldn’t let me post it yesterday....anyway, better late than never with #utthitatrikonasana and #parivrttatrikonasana or #trianglepose (video sped up x2) January: 1 January - Surya Namaskara A and B ✔️ 8 January - Padangusthasana and Padahastasana✔️ 15 January - Utthita trikonasana and utthita parivrtta trikonasana ✔️ 22 January - Utthita parsvakonasana and utthita parivrtta parsvakonasana 29 January - TreatDay! Choose your favorite forward fold ❤️ 🕉Hosted by: @sirisyoga (Siri) @omniyogagirl (Laura) @lottasebzdayoga (Lotta) 🕉Gracious sponsors: @runandrelax @theasanasyoga @mylittlemantra . . #ashtanga #ashtangayoga #ashtangalove #yogapractice #yogachallenge #igyogachallenge #practicemakesprogresss #practicepracticepractice #yogaforlife #yogaforall #yogaspirit #yogalifestyle #yogalife #yogajourney #yogaeveryday #yogini #yogisofinstagram #instayoga #yogisofig #yogatime #yogafamily #yogini #practicedaily #homepractice #yoga

[sanskritiyogpeeth]

Parsvakonasana generally refers to a variation of two yoga poses - utthita parsvakonasana and parivrtta parsvakonasana - both of which are part of the primary series of Ashtanga yoga and key components of other styles of yoga.The parsvakonasana poses both require balance and flexibility, and are similar to the trikonasana poses, except that the latter are practiced with both legs straight.

https://sanskritiyogpeeth.org

#yoga #outdooryoga #yogainrishikesh #yogainindia #parsvakonasana #utthitaparsvakonasana #parivrttaparsvakonasana

[korechiro]

Parivrtta Utthita Parsvakonasana 🤸‍♂️ Revolved Extended Side Angle Pose, variation 💪 Return to Warrior II. Come onto the ball of your right foot, squaring your hips forward. Exhale and twist from your belly to bring your right hand to the inside of your left foot. Keep your right hip lifted as you inhale and extend your left arm toward the sky. Keep your left knee in line with your left hip. Stay here for 3 breaths. 🏃‍♂️ #core #rehabilitation #yoga #fitness (at Marine Gateway) https://www.instagram.com/p/BwCdHSUheiR/?utm_source=ig_tumblr_share&igshid=zytz7pz1agzi

[bwiseii]

I'm in! #Repost @nerguita (@get_repost) ・・・ Joining on this one, beginning today .... who else is in?? • • Repost from @lottasebzdayoga @TopRankRepost #TopRankRepost 💙🧘🏼‍♂️🙏 #AshtangaMondays starting 1th of January!!! . We are so excited to announce a different kind of challenge and a new playground for both new and experienced ashtangis - #AshtangaMondays - where we every Monday through out 2018 will share our love for the ashtanga practice, and explore and deepen our practices even further with hopefully many of you! ⬇️⬇️⬇️ Each month we will announce a schedule for every Monday the upcoming month. You can choose to participate one month or every month - totally up to you - winners will be announced monthly. ⬇️⬇️⬇️ January schedule (choose one or all poses, pic or vid): 1 January - Surya Namaskara A and B 8 January - Padangusthasana and Padahastasana 15 January - Utthita trikonasana and utthita parivrtta trikonasana 22 January - Utthita parsvakonasana and utthita parivrtta parsvakonasana 29 January – Monthly Treat: favorite forward fold ⬇️⬇️⬇️ Each Monday Lotta will show you videos of each pose as well as transitions, Laura will show you how practice can be modified in a good way, Siri will show and explain the vinyasas and counts. And there will of course be som special treats and surprises along the way. ⬇️ How to participate: Repost monthly schedule (for January this one) · Follow hosts and sponsors · Tag and invite some friends · Post a pic or vid each Monday at #AshtangaMondays the month you have signed up for 🧘🏼‍♂️ Hosted by @sirisyoga @omniyogagirl @lottasebzdayoga . Gracious sponsors @runandrelax @theasanasyoga @mylittlemantra @bohemian_treasure . . . #ashtanga #ashtangayoga #ashtangalove # yogapractice #yogachallenge #igyogachallenge #yogalife #practiceandalliscoming #yoga #yogajourney #yogacommunity #igyogacommunity #yogalove #iloveyoga

[thehinhcom]

Revolved Side Angle Pose (tạm dịch là tư thế xoay người về 1 bên) là biến thể xoay của tư thế Utthita Parsvakonasana đòi hỏi rất nhiều sự linh hoạt để vặn thật sâu và nối gót chân sau. Tập luyện tư thế đứng khom xoay người về một bên này sẽ mang lại cho […]

The post Cách tập tư thế Revolved Side Angle Pose (Parivrtta Parsvakonasana) appeared first on Thể Hình Channel - Hướng dẫn tập thể hình, tập gym, fitness.

Nguồn: Thể Hình Channel

[yogadaily]

(via Yoga in the forest — Vancouver, BC | Yoga photos, Photography services, Photography   || Curated with love by yogadaily) 

[fitabouts]

The Parivrtta Janu Sirsasana (Revolved Head to Knee Forward Bend Pose) works to open up your spine while stretching your hamstrings and shoulders from head to knee.

🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸

🧘‍♂️ Information:👉 

1️⃣ Know as:👉 Parivrtta Janu Sirsasana, Revolved Head to Knee Forward Bend Pose, Parsva Upavishta, Parsva Upavista, Seated Side Stretch Pose

2️⃣ Sanskrit name:👉 परिव्र्त्त जानु शीर्षासन

3️⃣ IAST:👉 Parivrtta jānu śīrṣāsana

4️⃣ Pronunciation:👉 PAHR-ee-VREE-tah JAH-noo sheer-SHAH-anna

5️⃣ Level:👉 Intermediate

6️⃣ Type:👉 Forward-Bend, Seated Pose, Hip Opener, Twist

7️⃣ Total time:👉 30 to 60 seconds

8️⃣ Drishti:👉 Closed; Upward; Forward

9️⃣ Chahra:👉 Swadisthana Chakra, Muladhara Chakra

🔟 Focus:👉 Whole body (especially spine, legs, core)

💡 Indications:👉 Backache headache, insomnia, exhaustion; improve liver, kidney function and digestion

💡 Counterposes:👉 Paschimottanasana (Seated Forward Bend Pose)

💡 Preparatory poses:👉 Janu Sirsasana, Adho Mukha Shvanasana, Vrikshasana, Utthita Parsvakonasana,

💡 Follow-up poses:👉 Sarvangasana, Sirsasana

💡 Contraindications:👉 Low blood pressure, diarrhea, low back injury, neck or shoulder injury

Learn more: Revolved Head to Knee Forward Bend or Parivrtta Janu Sirsasana

[cedarrrun]

The secret to finding my equilibrium wasn’t in becoming more grounded, it was in the big Pacific Ocean.

Any type of drishti will ultimately have you experiencing two of the eight limbs of yoga described by Patanjali.

Balance has never been my strong suit. As a child, my vestibular system was so off kilter, I spontaneously fell off stools and chairs like a pint-sized barfly after last call. Walking through doorways was like threading a needle. Physical therapy helped, but the gangly coltishness of adolescence made for another round of clumsy bumps and bruises.

When I got into yoga in my teens and twenties, it was a relief when my teachers asked us to find drishti—a fixed point against which to orient my body and mind while trying to stick tricky balance poses such as Natarajasana (Lord of the Dance Pose), Parivrtta Ardha Chandrasana (Revolved Half Moon Pose), and Vrksasana (Tree Pose). Finding an external concentration point made it easier to keep my body steady and stable. Or at the very least, it made it easier to detect when I was about to tip over.

See also See More Clearly By Practicing Drishti

As an adult, I struggled to find balance of a different sort. I was as lacking in emotional equilibrium as I had been in grace as a child. My twenties were a murky gyre of unsuitable men, anxiety, depression, and more whiskey than I’d like to admit. It wasn’t that I lacked focus—I simply couldn’t seem to find the right thing to fix my ambitions upon. Every wobble, whether in love or work or family life, made me doubt myself a little more.

A few years ago, I visited Los Angeles for the first time as an adult. At 28-years-old, I wasn’t just wobbling, I was reeling, fresh off the revelation that I had been assaulted a decade ago. My career and fortune had taken a sudden left turn, and I left marketing to begin writing full time. I was a raw nerve, loose on the Venice boardwalk, trying to find some sense of equilibrium. One night I found myself drawn to the water. Under the light of a full moon, I waded into the Pacific and let the warm salt water lap against my legs, then my hips. The pull I felt had nothing to do with riptides or undertow. Instead I was compelled by something that came from within.

The Three Types of Drishti

Drishti isn’t just a matter of finding an external point against which to balance your body. There are several different types recommended for various yoga practices and poses: 

1. Nasagra drishti

Nasagra drishti is focus on the tip of the nose, and it may come in handy during backbends or forward folds. 

2. Hastagre drishti

Hastagre drishti (focus on your hand in front of you) is lovely in Virabhadrasana I (Warrior Pose I) or Utthita Parsvakonasana (Extended Side Angle Pose). 

3. Bhrumadhya drishti

Bhrumadhya drishti is the most inward facing, in which you focus on your own third eye.

See also 4 Ways to Improve Your Drishti (Gaze) and Deepen Your Practice

Any type of drishti will ultimately have you experiencing two of the eight limbs of yoga described by Patanjali. One is dharana (steadiness or concentration) and the other is pratyahara (controlled withdrawal). The goal of softly focusing your gaze—whether on the tip of your nose or on a spot on the wall across the room—is actually to draw your attention inward. You look beyond your body in order to withdraw into it. Your spirit becomes grounded through the act of surrendering to your own instability.

Ever since that first night in Los Angeles, I find myself drawn to the Pacific at moments of great transition. Last year, I wanted to flee the anniversary of a yuletide breakup that had marred the holidays. I booked a flight to San Francisco and spent Christmas morning sitting on a piece of driftwood at Ocean Beach, watching the surfers patiently bobbing on the small, ruffled waves, popping up to balance on their boards whenever a big curl came through.

This past April, a dear friend came to visit me at my new home in Portland, Oregon. She and I went through twin years of loss in 2017: Breakups, professional setbacks, and domestic frustrations. Both of us were trying to recalibrate our lives to a new normal.

See also Find Focus with Drishti — Leah Cullis Shows You How

Hannah had never seen the Pacific, so I drove her out to Haystack Rock one chilly, gray afternoon. We walked up and down Cannon Beach, buffeted by rivers of wind that carved winding paths through the loose, dry sand. We contemplated the ways in which our own lives had been radically reshaped by unpredictable forces. Deeply and utterly, we felt the kernels of ourselves within the tides of chaos.

Right now, writing by the Pacific, overlooking the Santa Monica Pier, I feel another sea change coming on. Old pieces of me are washing and wearing away. But practice has taught me what I need to do to prepare, to weather this tipping point. Up and down the West Coast, I know now where to find my focus, my drishti, a sense of continuity. There is stability in the Pacific’s constant motion. There is certainty in its immutable changes. Of this I am certain: the same is true of myself.

See also Master Class: How to Incorporate Drishti Into Vinyasa Flow

About our author

Meghan O’Dea is a writer, world traveler, and life-long learner who hopes to visit all seven continents with pen and paper in tow. Her work has been featured in the Washington Post, Fortune, and more. Learn more at meghanodea.com.

[krisiunicornio]

The secret to finding my equilibrium wasn’t in becoming more grounded, it was in the big Pacific Ocean.

Any type of drishti will ultimately have you experiencing two of the eight limbs of yoga described by Patanjali.

Balance has never been my strong suit. As a child, my vestibular system was so off kilter, I spontaneously fell off stools and chairs like a pint-sized barfly after last call. Walking through doorways was like threading a needle. Physical therapy helped, but the gangly coltishness of adolescence made for another round of clumsy bumps and bruises.

When I got into yoga in my teens and twenties, it was a relief when my teachers asked us to find drishti—a fixed point against which to orient my body and mind while trying to stick tricky balance poses such as Natarajasana (Lord of the Dance Pose), Parivrtta Ardha Chandrasana (Revolved Half Moon Pose), and Vrksasana (Tree Pose). Finding an external concentration point made it easier to keep my body steady and stable. Or at the very least, it made it easier to detect when I was about to tip over.

See also See More Clearly By Practicing Drishti

As an adult, I struggled to find balance of a different sort. I was as lacking in emotional equilibrium as I had been in grace as a child. My twenties were a murky gyre of unsuitable men, anxiety, depression, and more whiskey than I’d like to admit. It wasn’t that I lacked focus—I simply couldn’t seem to find the right thing to fix my ambitions upon. Every wobble, whether in love or work or family life, made me doubt myself a little more.

A few years ago, I visited Los Angeles for the first time as an adult. At 28-years-old, I wasn’t just wobbling, I was reeling, fresh off the revelation that I had been assaulted a decade ago. My career and fortune had taken a sudden left turn, and I left marketing to begin writing full time. I was a raw nerve, loose on the Venice boardwalk, trying to find some sense of equilibrium. One night I found myself drawn to the water. Under the light of a full moon, I waded into the Pacific and let the warm salt water lap against my legs, then my hips. The pull I felt had nothing to do with riptides or undertow. Instead I was compelled by something that came from within.

The Three Types of Drishti

Drishti isn’t just a matter of finding an external point against which to balance your body. There are several different types recommended for various yoga practices and poses: 

1. Nasagra drishti

Nasagra drishti is focus on the tip of the nose, and it may come in handy during backbends or forward folds. 

2. Hastagre drishti

Hastagre drishti (focus on your hand in front of you) is lovely in Virabhadrasana I (Warrior Pose I) or Utthita Parsvakonasana (Extended Side Angle Pose). 

3. Bhrumadhya drishti

Bhrumadhya drishti is the most inward facing, in which you focus on your own third eye.

See also 4 Ways to Improve Your Drishti (Gaze) and Deepen Your Practice

Any type of drishti will ultimately have you experiencing two of the eight limbs of yoga described by Patanjali. One is dharana (steadiness or concentration) and the other is pratyahara (controlled withdrawal). The goal of softly focusing your gaze—whether on the tip of your nose or on a spot on the wall across the room—is actually to draw your attention inward. You look beyond your body in order to withdraw into it. Your spirit becomes grounded through the act of surrendering to your own instability.

Ever since that first night in Los Angeles, I find myself drawn to the Pacific at moments of great transition. Last year, I wanted to flee the anniversary of a yuletide breakup that had marred the holidays. I booked a flight to San Francisco and spent Christmas morning sitting on a piece of driftwood at Ocean Beach, watching the surfers patiently bobbing on the small, ruffled waves, popping up to balance on their boards whenever a big curl came through.

This past April, a dear friend came to visit me at my new home in Portland, Oregon. She and I went through twin years of loss in 2017: Breakups, professional setbacks, and domestic frustrations. Both of us were trying to recalibrate our lives to a new normal.

See also Find Focus with Drishti — Leah Cullis Shows You How

Hannah had never seen the Pacific, so I drove her out to Haystack Rock one chilly, gray afternoon. We walked up and down Cannon Beach, buffeted by rivers of wind that carved winding paths through the loose, dry sand. We contemplated the ways in which our own lives had been radically reshaped by unpredictable forces. Deeply and utterly, we felt the kernels of ourselves within the tides of chaos.

Right now, writing by the Pacific, overlooking the Santa Monica Pier, I feel another sea change coming on. Old pieces of me are washing and wearing away. But practice has taught me what I need to do to prepare, to weather this tipping point. Up and down the West Coast, I know now where to find my focus, my drishti, a sense of continuity. There is stability in the Pacific’s constant motion. There is certainty in its immutable changes. Of this I am certain: the same is true of myself.

See also Master Class: How to Incorporate Drishti Into Vinyasa Flow

About our author

Meghan O’Dea is a writer, world traveler, and life-long learner who hopes to visit all seven continents with pen and paper in tow. Her work has been featured in the Washington Post, Fortune, and more. Learn more at meghanodea.com.

[amyddaniels]

How to Find Your Drishti in Times of Uncertainty

The secret to finding my equilibrium wasn’t in becoming more grounded, it was in the big Pacific Ocean.

Any type of drishti will ultimately have you experiencing two of the eight limbs of yoga described by Patanjali.

Balance has never been my strong suit. As a child, my vestibular system was so off kilter, I spontaneously fell off stools and chairs like a pint-sized barfly after last call. Walking through doorways was like threading a needle. Physical therapy helped, but the gangly coltishness of adolescence made for another round of clumsy bumps and bruises.

When I got into yoga in my teens and twenties, it was a relief when my teachers asked us to find drishti—a fixed point against which to orient my body and mind while trying to stick tricky balance poses such as Natarajasana (Lord of the Dance Pose), Parivrtta Ardha Chandrasana (Revolved Half Moon Pose), and Vrksasana (Tree Pose). Finding an external concentration point made it easier to keep my body steady and stable. Or at the very least, it made it easier to detect when I was about to tip over.

See also See More Clearly By Practicing Drishti

As an adult, I struggled to find balance of a different sort. I was as lacking in emotional equilibrium as I had been in grace as a child. My twenties were a murky gyre of unsuitable men, anxiety, depression, and more whiskey than I’d like to admit. It wasn’t that I lacked focus—I simply couldn’t seem to find the right thing to fix my ambitions upon. Every wobble, whether in love or work or family life, made me doubt myself a little more.

A few years ago, I visited Los Angeles for the first time as an adult. At 28-years-old, I wasn’t just wobbling, I was reeling, fresh off the revelation that I had been assaulted a decade ago. My career and fortune had taken a sudden left turn, and I left marketing to begin writing full time. I was a raw nerve, loose on the Venice boardwalk, trying to find some sense of equilibrium. One night I found myself drawn to the water. Under the light of a full moon, I waded into the Pacific and let the warm salt water lap against my legs, then my hips. The pull I felt had nothing to do with riptides or undertow. Instead I was compelled by something that came from within.

The Three Types of Drishti

Drishti isn’t just a matter of finding an external point against which to balance your body. There are several different types recommended for various yoga practices and poses: 

1. Nasagra drishti

Nasagra drishti is focus on the tip of the nose, and it may come in handy during backbends or forward folds. 

2. Hastagre drishti

Hastagre drishti (focus on your hand in front of you) is lovely in Virabhadrasana I (Warrior Pose I) or Utthita Parsvakonasana (Extended Side Angle Pose). 

3. Bhrumadhya drishti

Bhrumadhya drishti is the most inward facing, in which you focus on your own third eye.

See also 4 Ways to Improve Your Drishti (Gaze) and Deepen Your Practice

Any type of drishti will ultimately have you experiencing two of the eight limbs of yoga described by Patanjali. One is dharana (steadiness or concentration) and the other is pratyahara (controlled withdrawal). The goal of softly focusing your gaze—whether on the tip of your nose or on a spot on the wall across the room—is actually to draw your attention inward. You look beyond your body in order to withdraw into it. Your spirit becomes grounded through the act of surrendering to your own instability.

Ever since that first night in Los Angeles, I find myself drawn to the Pacific at moments of great transition. Last year, I wanted to flee the anniversary of a yuletide breakup that had marred the holidays. I booked a flight to San Francisco and spent Christmas morning sitting on a piece of driftwood at Ocean Beach, watching the surfers patiently bobbing on the small, ruffled waves, popping up to balance on their boards whenever a big curl came through.

This past April, a dear friend came to visit me at my new home in Portland, Oregon. She and I went through twin years of loss in 2017: Breakups, professional setbacks, and domestic frustrations. Both of us were trying to recalibrate our lives to a new normal.

See also Find Focus with Drishti — Leah Cullis Shows You How

Hannah had never seen the Pacific, so I drove her out to Haystack Rock one chilly, gray afternoon. We walked up and down Cannon Beach, buffeted by rivers of wind that carved winding paths through the loose, dry sand. We contemplated the ways in which our own lives had been radically reshaped by unpredictable forces. Deeply and utterly, we felt the kernels of ourselves within the tides of chaos.

Right now, writing by the Pacific, overlooking the Santa Monica Pier, I feel another sea change coming on. Old pieces of me are washing and wearing away. But practice has taught me what I need to do to prepare, to weather this tipping point. Up and down the West Coast, I know now where to find my focus, my drishti, a sense of continuity. There is stability in the Pacific’s constant motion. There is certainty in its immutable changes. Of this I am certain: the same is true of myself.

See also Master Class: How to Incorporate Drishti Into Vinyasa Flow

About our author

Meghan O’Dea is a writer, world traveler, and life-long learner who hopes to visit all seven continents with pen and paper in tow. Her work has been featured in the Washington Post, Fortune, and more. Learn more at meghanodea.com.

[suzannekramereu]

Trikonasana and Variations

Extended - Revolved - Bound - BikramThe name comes from the Sanskrit words utthita (उत्थित), "extended", trikona (त्रिकोण) "triangle" and asana (आसन) "posture" or "seat". Trikonasana or the Triangle pose is a standing yoga pose that needs balance, flexibility, and strength. In Trikonasana, you are expected to extend both your arms and spread your legs apart. Besides, you also turn one of your feet at a 90-degree angle. Now, you bend your upper body towards the foot in the front to allow one arm to reach forward as if you are touching the ground, while the other hand stretches towards the sky. Depending on your school of yoga or yoga studio, there might or might not be a difference between trikonasana and utthita trikonasana. However, there is a variation between these two terms, especially in the torso’s position, and the hand placement. Trikonasana resembles parsvakonasana, but the difference is that trikonasana is performed with straight legs, which parsvakonasana the lead leg is kept at a 90-degree angle.When practicing Satyananda yoga, trikonasana has a sequence of asanas. These asanas are either four or five, and they are performed in a sequence. Triangle pose is many yoga teachers favorite yoga pose and they often have them in their yoga classes. Utthita Trikonasana (Extended Triangle Pose)Steps Utthita Trikanasana:Begin this pose by standing in the Utthita Tadasana pose, and take a few breaths.Now, step your feet apart, around 4 or 5 feet and ensure that your heels are in line with each other. Next, turn your left foot 90 degrees outwards.Breathe in and push your torso outwards, and ensure that the left side of your torso is gradually bending at your hips.Breathe out, bring your left arm towards the floor, and then place the arm behind your left foot. Breathe in, stretch your right hand up, and as you breathe out, look at the raised hand.Breathe in, and keep your body loose. Then, adjust your hips and feet to ensure that they are the right alignment, making sure that your body is in a good and comfortable posture.Breathe out as you go deeper into the pose. Hold this pose for around 6 breaths. Now, start breathing, and extending your torso and arms deeper.Breathe in, and release your torso, and then come up and take a rest in Utthita Tadasana.Repeat the process on the other side.Parivrtta Trikonasana (Revolved Triangle Pose)“Parivrtta,” is a Sanskrit word meaning revolve. Therefore, “Parivrtta Trikonasana,” means revolved triangle pose or the twisted triangle pose. This is a very powerful standing yoga pose, and it emphasized balance, together with a deep twist of the spine. You need to give importance to alignment if you want to master the revolved triangle pose. Parivrtta Trikonasana has three components—side bend or twist, stretch, and balance.Steps Parivrtta Trikonasana:You start from the lunge poseNow, slightly hop your back foot forward. Hinge the back heel down, and turn the foot 60 degrees inwards.Lineup your middle back arch with your front heelStraighten your front legSquare your hips to the top of your mat. Your right hip should face backward, and your left hip forward.Now, slightly lift up your left hip, so that your hips are in a parallel position to the floor.While keeping your hips and head centered, place your left fingertips or palm on the floor. This should be just outside of your right foot.Press down your right foot's inner edge, and move back your right hip. Hold your right hip using your right hand—this helps you to empower this deed. Ensure that your right thumb is across the crease of your hip, and the fingers are on the outer hip. Using the hand, pull and spread your right hip backward.Turn your abdomen upwards, and rotate your right shoulder over your left shoulder.Now, extend your right hand upwards—your arm should be in a vertical position to the floorPoint your biceps towards the mat’s topLook up, hold the posture and then breatheTo release, face down, and place your hand on any side of your front foot. Next, bend the knee of your front foot, step your back foot backward, and then lift your back heel.Repeat this posture on the other side.Baddha Trikonasana (Bound Triangle Pose)The bound triangle pose is a variation of Trikonasana, as yogis extend their torsos beyond to allow them to take their hands around for binding. The main elements of mastering baddha trikonasana are the contractions of your abdominal muscles and the stretch of the hamstring of the extended leg. Bound yoga poses assist in improving the flexibility of the hips and arms. In addition, they assist in stretching the muscles of the diaphragm, and the activation of internal organs.Steps baddha trikonasana: Start from lunge poseHinge the back heel downwards and turn your foot 30 degrees inwards.Now, place both of your hands on the floor—this should be inside your front foot.Breathe in fully. Breathe out, fold your torse inside your front thigh.Using your right hand, hold your right calf’s back.Bring your right shoulder beneath your right thigh, and top of your shoulder to the back of the calfPlace your right hand’s back in the outer part of your right hipSwing up your left arm, and hold the left wrist behind your torso using your right hand.Rotate your left shoulder over your right shoulder. Face down.Straighten your right leg.Lift your torso to be in a parallel position with the floor—press your knee into your hand, and your hand into the knee, so that your knee and torso isometrically move in reverse directions.Turn your ribs and abdomen up. Face up, hold the posture and breathe.To release, face down. Bend your front knee. Release the bind and place your hand on any side of your footRepeat on the other side.Parivrtta Baddha Trikonasana (Bound Revolved Triangle Pose)Steps Parivrtta Baddha Trikonasana:Begin from the lunge pose. Now, hold your upper thigh with your right hand—your thumb should be on the middle of your thigh, and the fingers on your outer quads.Breathe in and lift your torso and your left hand vertical.Now, breathe out, twist your torso to the right and then place your left shoulder on your outer-right knee.Bring your right hand to your right hip’s crease. Now, pull your right hip backwards and down.Now, swing your left hand underneath your right thigh and your right hand behind your back. Hold your right wrist using your left arm or vice versa.While facing downwards, slightly step your back foot forward. Hinge your back heel down, and then turn the foot 60-degrees.Move your right hop backwards until your thigh is in a parallel position to your mat’s long edge.Make your front leg straight.Turn your ribs and abdomen up, rotate your right shoulder over your left shoulder.Face up. Hold the pose and then breathe.To release, look downwards, bend your front knee and release your hands to any side of your right foot. Step your right foot backwards and then lift your back heel.Repeat the same steps on the other side.Bikram's Triangle (Trikanasana)The Bikram triangle pose requires open and strong hips. At first, the pose can be extraordinarily challenging, particularly as you continue building strength in your lower body. The intensity in your legs and hips can easily overwhelm you, but you need to keep your concentration on the connection of your straight leg and spine. You can even achieve the straight line, even when your knees are not bent so deeply. In addition, ensure that your abdomen is straight and firm as possible. Then, make sure that your hips are open, and not twisted.This posture helps in building strength in your hips and stretching them. In addition, it stretches your chest and strengthens your legs. Lastly, it helps in boosting your focus and confidence.Steps Bikrams Triangle Pose:Start in while you are still, and stand with your hands by your sides and feet togetherAs you breathe in, stretch your arms overheadAs you breathe out, take a step to your right side—probably 2-3 feet. Ensure that your hands are in a parallel position to the ground—sideways.Now, turn your right foot outwards, and ensure that your hips are facing forward as much as you can.Bend your right knee 90-degrees— your knee should be directly over your ankle. Your upper body should remain straight and your left hip as back as possible. Now, turn your palms to face forward.Bring down your upper body. Your right hand should brush your right big toe, and your left arm should be straight up. Your chin should be facing your left shoulder. Now face upwards, hold the pose and count to 10.Turn your head forward, and bring your torso upright. Ensure that your hands are in a parallel position with the ground—sideways.Straighten your right leg, and turn your toes to face forward.Turn your left foot outward, and ensure that your hips are facing forward.Bend your left knee 90-degrees—the knee should be directly over your ankle. Your upper body should remain upright, and your right hip back. Now, turn your palms to face forward.Bring down your upper body. Your right hand should brush your left big toe, and your left arm should be straight up toward the ceiling. Your chin should be facing the right shoulder. Now, face upwards, hold the pose and count to 10.Turn your head forward, and bring your torso upright. Ensure that your arms are in a parallel position with the ground—sideways. Straighten your left leg and turn your toes to face forward.As you breathe in, bring your feet together, and stretch your hands overhead.Breathe out and lower your hands to the side. Remain still.The benefits of Triangle PoseIt expands your side waist – many people usually neglect their side waist. However, practicing the triangle pose helps in opening the sides of your waist. A tight waist side usually causes alignment problems like discomfort and pain. However, practicing trikonasana gives your waist a deep side stretch, which helps in opening and expanding it.Helps in opening the hips – the forward and backward bend yoga poses are very effective in opening up the hip and glutes flexors. However, many yogis have forgotten entirely about the side muscles in their bodies, and this includes the hips. The muscles in the side hip usually tighten as you walk, run or cycle. Moreover, that's the reason why trikonasana is very important for people who use their lower body in their daily activities. Practicing the triangle pose assists in opening up the side hips.Assists in external rotation of your legs – the external rotation of the legs is very essential, and you can master it by practicing triangle pose regularly. Many people usually stand with their legs when they are rotated internally, and that’s the reason why external rotation is essential. It helps in strengthening the pelvis, legs, and developing balance in your lower body. Practicing trikonasana can be an added advantage to yogis, as it teaches them external leg rotation. This, in turn, prepares the yogis for the most advanced yoga poses.It opens the heart – one of the most adorable and desirable health benefits of practicing trikonasana is a mild heart-opening yoga posture. When you practice the posture with the right alignment, you will be rotating your chest upward. This, in turn, creates an arch in your back, which slightly opens up your upper body and the heart.Strengthens your core muscles – when you practice trikonasana with accuracy, you shall definitely benefit your core muscles. The triangle pose encourages yogis to use their back and abdominal muscles in order to create a balance. This, in turn, assists the body to develop stamina and strength in the body’s core muscles.Lengthens your back – some of the activities on your daily life make your back to become weak. However, practicing the triangle pose helps in stretching your back muscles, thus making them stronger. As a result, trikonasana saves from the adverse effects of backache and arthritis.Assists in healing your internal organs – since trikonasana involves twisting of your body, this helps in massaging your internal organs. This, in turn, helps them to remove any toxins inside them. Additionally, the practice of trikonasana sets the organs for optimal functioning, which ensures complete health for your body.TraditionsAlmost all traditions in yoga have Trikonasana in their toolbox. If it is ashtanga, hatha yoga, Bikram, online yoga, Iyengar or any vinyasa class you would most likely hear the yoga instructor calling out this beautiful yoga posture during class. It can be very challenging and is often called the master pose because it works so many parts of the body at the same time. Pose typeStanding posture. TwistsPreparatory posesSun Salutations, Warrior I, Warrior II, Warrior IIBeginner tipsIf tight hamstrings a black can come handy to place hand on No block in sight place hand on chin for supportAvoid and prevent hyperextension in the knee by mico bending itIn Bikram's triangle, if you don't have the strength to have front leg parallel to the floor, instead of straightening it place your elbow directly on the knee.Triangle Pose VariationsUtthita trikonasana (extended triangle pose)Trikonasana  (Bikram's triangle pose)Baddha trikonasana (bound triangle pose)Baddha parivritta trikonasana  (bound revolved triangle pose)Parivritta trikonasana (revolved triangle pose)Supta trikonasana (reclining triangle pose)Supta parivrtta trikonasanaSupta utthita trikonasana from https://www.yogateket.com/blog/how-to-trikonasana-variations

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