"Hi, I'm Lin," "And I'm Leo. Welcome back to f'ing today we're going tonight matric
have really recognized those very changing challenging of hormones so do
have yourself a couple of bricks so they can put your hand onto a breakfast I've
been going into some of the subtleties in tension so this is probably have to
really a lot of mindfulness into your practice being deep within ourselves for
the balance and concentration the faculty in the pose so then a good
Tadasana. Leo is kindly demonstrating for us. She has her back to you but it won't be for long.
So keep your chest nicely lifted and take a breath in and jump those legs
apart. Just put your hands onto your hips
because we're working a little bit deeper in this action, so we're not going
straight into it. Turning the feet; so turning your back foot in well,
and turning the whole of the front leg and foot forward. So you can see that this is a
forward-facing action and when you are a complete beginner, you just work
at turning those hips to try to get some movement and to face forward. But when
you're trying to work a little bit deeper in the action you have to involve the whole
of that back leg, the whole of the back of the pelvis, to help you with this
rotation of the pose. So here as you can see Leo's working this back leg really strongly, so make
sure you have a straight, strong back leg. But what's very important is that you don't
shut down this inner groin. This inner groin is the pathway...
(Leo's doing that now!) is the pathway to your twisting actions.
So be sure that these outer thigh muscles, the soft tissue fibre,
moving deeply into the bone. So that they create the space in the
piriformis and the back buttocks. And you can get all of this direction, moving out to the side because this is
where we're twisting from. So I want you to lift up out of the pelvis. And then
work on this leg action so that you're creating the space, you're not shutting
off that groin, and then start to rotate this buttock. So you've got to turn from the
centre of the buttock out to the outer hip and then continue to turn, continue
to turn. And as you turn, you're turning the whole of the back fibres, everything
turns and rotates. Go very slowly if you're unsure of the pose, go slowly into it.
And just be very mindful of taking yourself deeply inside. If you find you hold your breath, then start
breathing again! Very important. As you can see here, Leo's taking her hand to the outer hip. And work on
this rotation again, this rotation here. And from there, you've got to lift all the way out
of the pelvis so that you can start to get that rotational action. So again, go
slowly. Have yourself a brick if you need it. So much extension - so much rotation, so that
this shoulder starts to come up towards the ceiling. So this is the point where
you can start to think about taking this hand up. So take the arm up. Palm nice and
open. Take a few breaths, enjoy the action. Draw deeply into that back leg,
remembering this action of rotation. So this is really coming nicely now.
If you need to come out, don't just fall out the pose. Lift
those pelvic hip bones and then extending up and out. Okay and turning those feet. Right you're going to come to
the left side now. So, some of you may have a better side. If so, just take it slowly
Turn that back foot in nicely and the whole of the front leg out.
And again we're in this forward facing position. So we have to see again that
we're not crossing or squashing this inner groin. So we've got to see - Yeah. Look what
Leo's doing! So when you just pivot in the pelvis like that, you just drop everything.
So just be mindful that you're keeping that back leg straight, these
thigh muscles moving into the bone. But also these inner thighs are not restricting.
They've got to move to the bone. So they've got to open that groin. That inner groin needs to be fluid.
So we have to see that now we start to work with the muscular body. You're getting that rotation,
rotation, all the way through to the outer hip and coming into that twisting action. The Parivrtta is a revolving
Triangle action. So keep revolving and then reach for your
brick. And just be there for a moment. Now of course you can have a go at the classic pose,
moment, if you're working on the refinement, keep this rotation, keep this
steadiness, keep the framework absolutely strong and open. And then keep that
rotation so much so that you're reaching out of the pelvis and this shoulder is lifting.
And it's not until it really is open, this broadness in the collar bones comes; then you take
this arm up. Otherwise the arm will be distorted.
Take the arm to here. This is great. If you find that it's difficult to open those
shoulders, just have a look here. If this is closed then the arm will end up here.
So we have to work on this rotation, rotate, rotate, so everything opens
and then the arm can go up with a fluid action. When you come out of this pose,
you have to see again, you come out slowly and carefully. Make sure these frontal hip
flexors are lifted up as you come up out of the pose. And try to keep your
balance and then bring those legs together. Great!
And recover in Tadasana. Just take a few moments. Keep those feet together and move those thighs
back. Lift that soft tissue fibre of the legs all the way up through the body.
So your legs end up finishing right up here. So continue to keep that lift
through the centre of the body. Roll your shoulders back and down.
And let the breath become calm, smooth and quiet. Soften the eyes, soften the facial features.
We hope you enjoyed Parivrtta Trikonasana today." "Thank you for joining us today
and hopefully we'll see you again soon. Namaste." "Namaste."