Utthita Trikonasana(extended triangle pose)
- This is the extended triangle pose.
- Start in Tadasana. Then exhale and walk, step or jump your feet three or three and a half feet apart.
- Inhale and raise your arms so that they are parallel to the floor.
- Reach out to sides, fingers activated.
- Then turn your right foot out 90 degrees.
- Turn your left foot inwards slightly so it is pointing in the direction of the right foot.
- Make your thighs firm.
- Then exhale and while your knees are straight, rotate the torso and bend the torso down so that the right hip joint and right hand point to the floor and the left hip joint and left hand point to the sky.
- Try and place your right palm on the floor near your right foot.
- If this is not possible place it on the right upper thigh or below the right knee.
- Turn your head to gaze at your left hand.
- Stay here breathing easily for thirty seconds.
- Then inhale and raise your head and torso back up, relax your arms down and bring your feet back so you are in Tadasana again.
- Then repeat this on the left side.
Precaution:
- Heart conditions and high blood pressure
- Instruct the student to turn the gaze downward and keep the upper arm on the hip.
- Neck pain or injury
- Direct the student to continue to gaze forward without turning the neck.
- Shoulder concerns
- Instruct the student to keep the top hand on the hip and continue to rotate the shoulder back.
Benefits:
- Good for flat feet, neck pain, and sciatica. Improves height, makes body aligned and balance both side.
- Improves droop or hunch back.
- Makes legs very stronger.
- Strengthens the Calf, thigh muscles, and
- waist muscles and makes the spine flexible.
- Strengthen the hips, groins, hamstrings, and calves, shoulders, chest, and spine.