It’s Day 5, and I didn’t follow directions. I got a few pose pictures “in the bag” so to speak yesterday at the park. She doesn’t announce the actual name of the pose until the night before so I was judging the actual pose by the silhouette posted here. To me, it looked like a version of Pyramid with arms sticking straight ahead, but turns out it was Triangle. Thankfully, we are revisiting Triangle later this month, and I got some pictures of me doing something similar: Revolved Triangle pose or Parivritta Trikonasana
Again, with twisting you may notice that one side is more open than the other.
You probably want your hand to be at the inside of your front foot, but I am having a hard time reaching all the way at the moment. You also may notice that my legs are in a shorter stance than they normally would be in for Triangle pose. This helps make the pose a bit easier until I gain more flexibility. I am not using a block here because I am at the park, but if I saw a student doing the pose like this, I would recommend one.
Low back pain: Twisting should come from the abdomen. Sometimes in an effort to twist more, people twist at the lumbar or sacral region which doesn’t have as much range of motion (rotation-wise) as the thoracic region of the spine. You will want to keep your sacrum level. A good tip is to place your top hand on your sacrum as you twist to ensure that you aren’t using your hips and low back to rotate.
Not able to twist: Try bringing your torso higher by using a wall, chair, or block. You don’t have to touch the ground. The legs should be straight, but you can even bend your front knee slightly here if your hips are very tight. You may want to skip the twist all together and just stay in Pyramid pose until you feel comfortable with your legs being straight.
My back heel cannot touch the ground: Shorten your stance until your back heel can comfortably rest on the ground.
Many people think, “Oh, I am in yoga so I need to really stretch far because yoga is for stretching,” and they push themselves beyond comfort, into pain, and sometimes into injury. It can be very humbling (maybe even devastating) to the ego to find that we cannot do what we think we should be able to do.
This is why yoga is so powerful as a daily practice. It’s a constant rehearsal of realizing where you are, accepting where you have been, and possibly, finding delight in it ALL.