Utthita Trikonasana

Extended Triangle Pose
Standing Asana
Mr. Iyengar 

Benefits

  • Increases Stamina in Asanas
  • Strengthens Ankles, corrects deformity in ankles
  • Relieves stiffness in joints, backache and neck ache
  • Develops the chest
  • Gives strength, elasticity, and endurance
  • Removes heaviness and bloating sensations in the stomach, sluggishness in vital organs

How to get into Utthita Trikonasana

  1. Stand in Tadasana, jump feet 4 feet apart and turn right foot 90 degrees to right and turn left foot slightly in.
  2. Extend trunk sideways to the right, place hand on brick or grasp ankle.
  3. Stretch left arm up, bringing it in line with the right shoulder and extend the trunk away from legs.
  4. Keep the back of the legs, hips and chest in a line. Gaze at the thumb of the outstretched left hand.
  5. Remain in this position for 30 seconds to 1 minute. Then resist with the right arm coming up.
  6. Repeat the posture on the left. Exhale and jump, coming back to Tadasana.

Modifications

  • Use brick or chair for tight hamstrings
  • Stand against a Yoga Horse for ankle, knee, hip, back, shoulder, or pregnancy as taught by Iyengar Teacher
  • Stand against the wall if one is weak, aged, and not capable of judging alignment. 

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