English name: Extended Triangle Pose
Sanskrit name: Utthita Trikonasana Instructions
Step 1: Stand in Tadasana. On exhalation, take a step back with your right feet comfortably about 3-4ft apart
Step 2: Point your right foot to the right and turn your left foot 90 degrees, hence the feet are in perpendicular direction. Align your center of right heel with the center of the arch of your left foot. Ensure that your feet is pressing the ground and the weight of your body is equally balanced on both feet .
Step 3: Inhale deeply. On exhale, stretch your upper body to the right and bend your body down from your hip to the right, keeping your waist straight. Place your hands on the floor outside your right foot. If your hand cannot reach the floor, you may place it on your shin or rest it on the ankle. Stretch your left arm towards the ceiling, in line with the top of your shoulders, forming a straight line with both arms. Keep your head in a neutral position, and then turn it to the left in the direction of the ceiling. Gaze your eyes softly at the thumb of your left hand. Keep the body straight, do not fall backwards or lean forward. Open up your pelvis and chest. Stretch maximum and hold the pose for 5 breaths. With each exhalation, relax the body more and feel the stretch on your inner thigh and left side of your waist.
Step 4: To get out of the pose, inhale and come up. Bring your arms down to the side of your body and straighten your feet. Repeat on the other side
Modification: Use a block and rest your palm on top of the block if it is not possible for your hand or finger tips to touch the floor comfortably, those with neck problem should continue to look straight, keep both sides of the neck evenly long and do not turn your neck to look up.
For beginners: keep the back of your heels or the back of your torso against the wall if you feel unsteady in this pose.
For advance yogi who wish to deepen the pose: align the front heel with the back foot arch
Muscles activated • quadriceps • hamstrings • external rotators of front leg • adductors of the back leg • transverse abdominus • obliques • rhomboids • middle trapezius
Physical benefits:Stretches and strengthens the thigh, knees, and ankles. • Strengthens the hips, hamstrings, calve muscles, groins, shoulder, chest, and spine. • Stimulates the abdominal organs. • Aids digestion.
Mental benefits: Helps relief stress, improves symptoms of menopause, relief anxiety • Increase mental & physical equilibrium
Spiritual benefit: Activates Svadhisthana chakra
Precaution & contraindication: • Diarrhea • Headache • Low or high blood pressure. Those with high blood pressure may do this pose but do not raise hand over the head as this may farther increase the blood pressure and turn the head to gaze down to the floor in the final pose • Neck or back injuries. • Those with heart condition, should practice against the wall and keep the top arm on the hip Counter pose: • Parivritta Trikonasana (revolved triangle pose) is the counter pose
Jenny Lim 200hr Yoga TTC 07/14 weekend