Triangle Pose with Hand on Shin – Utthita Trikonasana

Benefits: This pose strengthens and increases flexibility in the ankles, calves, thighs, hips and spine, shoulders and chest. It relieves backache and discomfort, especially during menstruation and pregnancy. It helps aid digestion and relieves indigestion and flatulence. 

Step by Step Instructions:

Begin by standing in tadasana.

Cross your arms in front of you, bend your knees and step your feet 4 feet
apart. Have your feet in a line and all your toes pointing directly
ahead of you with your arms at shoulder height.

Inhale and turn your right foot out to ninety degrees and your left foot in slightly. 

Exhale and reach strongly out through your right fingertips as you move your hips to the left.

Inhale, exhale and lower your right hand onto your shinbone. Raise your left
arm up toward the ceiling, so that it is in line with your right arm.

Turn your head to look up and fix your gaze on your left hand. 

Imagine you are between two sheets of glass and that you can neither lean forward or back.

Press your right inner heel into the floor; roll your right outer calf
muscle around until your right knee is in line with the centre of your right foot. 

Bring your right ischium bone in line with the centre of your right foot.

Press your right hand down onto your shin and stretch your left arm
enthusiastically up towards the sky.

It is important in this pose that both sides of the spine are even and
not curved. To do this, move the right ischium bone towards your
left foot, while lengthening the right side of your body away from your hip.

To come out of the pose stretch through your top arm and bring your upper body to
vertical, with your arms at shoulder height. 

Inhale and turn your left foot out to ninety degrees and your right foot in slightly. 

Exhale and reach strongly out through your left fingertips as your move your hips to the right. 

Inhale, exhale and lower your left hand on to your shinbone. Raise your right arm up toward the ceiling and turn
your head to look up. Fix your gaze on your right hand. 

This time, press your left inner heel into the floor. Roll your left
outer calf muscle around until your left knee is in line with the
centre of your left foot and bring your left ischium bone in line with the centre of your left foot.

Press your left hand down onto your shin and stretch your right arm enthusiastically up towards the sky.

Connect to your breath; inhaling for four and exhaling for four, allowing
your body to settle into the shape of the pose. 

Keep the front of your throat, eyes and face soft. 

To come out of the pose stretch through your top arm and bring your
upper body to vertical, with your arms at shoulder height. Bring
your feet back to parallel and bend your knees. Cross your arms in
front of you and step your feet back together to come to stand in
tadasana with your arms at your sides.

 

Everything Else:

Level: 2
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Shoulders
Sub Movement Type-B: Hips
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Spine
Physiological Focus: Digestive System, Muscular System, Respiratory System

Therapeutic Focus: Fertility Issues, Sciatic Pain

Contraindications:Heart Condition: Practice against a wall. Keep the top arm on the hip. High Blood Pressure: Turn the head to gaze downward in the final movement. Neck problems: Don’t turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

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