Along with strengthening the legs, core and spine and opening of the hips and groins, Trikonasana offers a deep stretch and toning to the waist – an area often neglected.

On the inhale, from samastithi, step out to the right side and extend the arms. On the exhale, glide the pelvis to a more vertical position and take the big toe, or the leg if the stretch is too intense and keep both sides of the waist long and the lower ribs pulled in. Keep the quads, pelvic floor and tummy muscles engaged to support the posture.

Parivrta Trikonasa is a more intense variation, challenging the balance especially if hamstrings are short and hips tight. In the posture, the hips are steered square to the mat, before taking  the twist, by using the big toe of the front foot and by grounding the heel of the back foot. Ideally, the posture is entered on one exhalation and held for 5 breaths.

You are welcome to join the Led class in the YMCA on Thursday at 5.50pm and please contact me if you’d like a self practice place at Response.

Drawings are also available to buy either framed or unframed.