September Pose-Of-The-Month: Triangle Pose / Utthita Trikonasana

Posted on Sep 9, 2017 in Beginner yoga, Pose-Of-The-Month, yoga

In an effort to bring more continuity to your Studio practice, we will be highlighting a pose each month in our classes. 

Triangle, Tree-koh-NAH a-nuh also known as Extended Triangle and Utthita Trikonasana.

image: YogaBasics.com

A deep stretch  for hips, hamstrings and psoas,  opens the chest  and can help relieve low back pain.

In addition to strengthening hips, thighs, knees and back,  this pose is great for balance and stability, and for building confidence.

Precautions:  

Do not practice if you have uncontrolled high blood pressure or headaches.  Students with a fragile neck should not turn their heads -face up; the gaze should remain forward.

Instructions:

  1. Begin in a wide stance, feet wider than hip width apart.
  2. Turn your right toes out toward the end of the mat.
  3. Turn toes of left foot slightly inward.
  4. On and inhale lift the arms to a T, another inhale will lengthen the side bodies and begin the right fingers reaching to the side, the left hip will lift.
  5. Contract the quadriceps, by lifting the kneecaps – do not lock knees!
  6. Continue to lengthen the right ribs away from the hip  crest as the right hand begins to draw down to the right shin,keeping the ribs in line with the thigh.
  7. The left (top) shoulder stacks above the right, so the heart space can be facing outward.
  8. The left arm extends skyward, aligned over the top of the right arm. If shoulder issues, keep left hand at hip or behind the lower back, so the left shoulder itself can press back.
  9. Hold pose 3-5 breaths.
  10. Press into the feet and lift torso vertically to come back to stand.
  11. Repeat on left side.

Variations:

Use a yoga block on the floor to support the lower hand.

Bring the raised arm over the ear parallel to the floor.

The lower hand can rest on the floor on the inside or outside of the front leg, or grasp the big toe with the middle and index fingers to seal the posture.

 

 

 

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