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Parivrtta Trikonasana:
This is the fourth position in the Standing Series. It serves as a counterpose to the previous posture, Trikonasana, by twisting the hips in the opposite direction, opening the opposite shoulder, and lengthening the lateral collateral (outside) ligament of the knee.
Utthita Trikonasana is the third of the Ashtanga-Vinyasa standing positions. The primary effect of this pose is an increased ability to rotate the forward leg (right pictured) in the hip socket, plus a strengthening of the oblique abdominal muscles. This posture can also be very beneficial for the health of the knee joint, stretching the medial (inside) collateral ligament (the next position, revolved triangle, creates balance by stretching the lateral [outside] collateral ligament).
Padangustasana
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Performance of Surya Namaskara B follows Surya Namaskara A. It is typically performed five times, but this may vary depending on the practitioner and the temperature: practice it as necessary until you begin to perspire lightly.
Surya Namaskara B consists of seventeen vinyasas.
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Ashtanga-Vinyasa practice begins with the performance of this sequence, typically repeated 5 times.
This sequence of 9 movements can be considered the foundation for the rest of the practice. Each pose of the sun salutation is the archetype for a family of postures. There is something to learn and master from each.
Surya Namaskara is also an ideal way to begin the practice because it works with the major joints. It can vary from a gentle warm-up and exploration for beginners, to an expression of strength and grace for more advanced practitioners.
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Surya Namaskara A consists of 9 movements (Samasthiti, neutral position, is not counted).
