The extended lateral angle postures are more difficult than the warr postures because they are lunges combined with both twisting and bendii and because it is hard to find comfortable intermediate positions that ; less demanding than the full posture. Beginners can make triangles ea: r by simply coming part way down, and in the warrior postures they c ci stand with the front thigh and knee only partially flexed, but in the extend d lateral angle postures they will either have to counteract gravity w h internal muscular activity or come deeply enough into the postures o brace themselves with the upper extremities.
For the simplest posture, stand with the feet a comfortable dista e apart, turn the left foot 90° to the left, and keep the right foot point g straight ahead. Then keeping the pelvis and chest facing as much to re front as possible, flex the left knee and bend to the left, either bracing ie left forearm against the left knee (fig. 7.21), or for the full posture, plat ig the left hand against the lloor (fig. 7.22). Try to adjust the width of y rr stance to make the left leg perpendicular to the floor and the left th .;h parallel to the floor. This is a lot easier if you are bracing the posture v th your forearm. As in the triangle, the right side of the pelvis will prob. ly come slightly forward. Bring the right upper extremity overhead to ci ie into a straight line with the right thigh and leg. Repeat on the other s e.
Except for the bent knee and the fact that the opposite upper extrei ty is pointing to the side instead of straight up, this posture is similar to he triangle. With the elbow braced against the knee the posture is easy; th the hand all the way to the floor it is demanding.
The revolving lateral angle posture is as unlike the lateral angle pos re as the revolving triangle is unlike the triangle, it is another twis ng posture, in which, like the revolving triangle, you will twist all the ay around and face the rear for the final position. To come into the posl ire stand with the feet 3-4 feet apart, rotate the left foot 90" to the left,
7. twisting postukks 4*3
Figure 7.21. Supporting this easy extended lateral angle posture with the left arm makes it possible even for novices to spread their stance enough to bring the left leg perpendicular and the left thigh parallel to the floor.
424 axatomi of hatha yvkia point the right foot straight ahead. Next, instead of keeping the pelvis facin the front, rotate it around as much as possible, creating a 90° swivel, an. bend forward while at the same time continuing the twist in the torso ft another 90°. You will end up, as in the revolving triangle, with a 270° twi in the frontal plane of the body. As with the lateral angle posture, you ca either brace the opposite elbow on the knee or place the hand on the flo« to create a more demanding pose (fig. 7.23). Repeat on the other side.
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