You’ve been working hard on the pose of the month and going deep in Trikonasana (Triangle Pose), correct???
I thought since you’d been working so hard on all those little intricacies and getting down the basics of Trikonasana that you might like a little end of the month challenge to switch things up. Trikonasana is a twist – great for the inner, outer thighs, spine, low back and it’s very strengthening to your body. It also brings you into those lovely low belly and inner thigh muscles that are crucial to effectively getting the feet over the heart in yoga so you can really fly.
The challenge pose is Fallen Angel or in Sanskrit Devaduuta Panna Asana.
Fallen Angel is about grace, strength, vulnerability and surrender. It’s a reminder we must sometimes surrender to the fall in order to regroup and come back stronger and more flexible than before.
This is what it looks like. You can opt to go without a baseball cap
The journey into Fallen Angel begins with Mountain Pose (Tadasana)
- Head to Chair Pose (Utkatasana) from Mountain then into your Seated Chair Twist (Parivrtta Utkatasana).
- Keep your seated chair twist and lift the heels, bend the knees deeply coming to balance on your toe mounds with thighs and calves touching.
- Create a shelf with your elbows as you place your palms on the mat shoulder distance apart and keep your knees close together, lift your shins until they are parallel to the mat. This will bring you right into Side Crow Pose (Parsva Bakasana). Keep the inner thighs squeezing in and the inner elbows firming in towards one another.
- From Side Crow Pose turn gaze toward the bent knees and slowly lower your right temple onto the mat. Let the right shoulder descend but not touch down if possible.
- Hinge the hips and reach the left toes up towards the ceiling, sending the energy and strength up the leg and through the toes. The bottom, or right toes, will reach up for the ceiling. Keep the right knee bent when rolling from the outer to the top of the right thigh. Hinge until both feet are reaching up, pointing toes. Left leg straightens long and right leg stays bent.
Breathe! 5-10 breaths is optimal and smile….be happy…even if you don’t quite make it up…be happy!
To come out of the pose:
- Lower and bend left knee, roll back onto the outer right thigh, bringing shins back to parallel with the mat.
- Lift right temple off the mat, heading back into side crow.
- Set the feet down, come back into chair pose twist.
- Untwist, bring the hands back to the heart in chair pose and repeat on the other side.
Here’s a super quick video tutorial…it’s in black and white. I was having a little fun with changing around the settings and it looks sort of vintage. As always, if you find it useful, please share it and leave a comment below on how it went for you if you give Fallen Angel a go!