Reverse Triangle

This posture is usually done placing the lowered hand onto a brick so the spine and hips can be placed in good alignment. When using a brick it should be placed about two and a half to three feet to the side you are going to do the posture from the starting point of Tadasana (in this illustration, to the left) so when the legs are abducted the brick is initially behind the left foot. When the feet are turned the brick is lateral (to the outside) of the left foot and can be placed medial (to the inside) of the foot for greater ease.

Stand in Tadasana Jump the feet about three and a half to four feet wide and abduct the arms to shoulder level. Turn in the left foot by about 70 degrees and the right leg out 90 degrees. Both hips should be on the same frontal plane as they are flexed forwards, simultaneously rotating the trunk and taking the right hand to rest on a brick next to the right foot. Keep both legs straight, maintaining a lift of the front thigh muscles (lifting of the kneecap, contraction of the quadriceps and hip flexors). Press the lateral (outer) rear edge of the right heel towards the floor. Stay in the pose 20 to 30 seconds (or more or less according to ability). The classical method of exiting the pose is to lift the trunk maintaining straight legs. If there are back problems it may be advisable to exit by flexing (bending) the front leg (left leg in this instance) before lifting the trunk and reversing out of the pose. Return to the intermediate position of legs abducted and repeat on the other side. Return to Tadasana.

More on this pose re back care More on this pose re Spinal rotation