Yoga Pose of the Week: Utthita Trikonasana

The Extend­ed Tri­an­gle Pose: Utthi­ta Trikonasana
Trikonasana is a clas­sic stand­ing pose, ide­al for begin­ners and an asana prac­tised by all yogis. If you are look­ing to increase and improve your yoga prac­tice, this stand­ing pose should be part of any reg­u­lar yoga prac­tice come rain or shine. 

It is a won­der­ful way to release your low­er back, strength­en your core, and expand your body and mind.

Fac­ing the long edge of your mat, step your feet wide apart, about the length of your leg.Turn your right foot 90 degrees so the toes point to the short edge of the mat, and turn the left foot in about 45 degrees towards the right.

Dis­trib­ute your weight even­ly over the four cor­ners of both feet, lift your arch­es and inner ankles up. With straight legs, lift your knee caps draw­ing the top of thighs up and back, roll the right thigh out so the right knee is in line with first two toes.

Length­en through both sides of the waist, draw you low­er bel­ly in and up. Inhale and lift your arms par­al­lel to the floor, extend through to the fin­ger­tips as you exhale.

Inhale and reach to the right extend­ing your body over your right leg, shift your hips towards the back of the mat and exhale as you bring your right arm down, plac­ing your hand where it reach­es, either on the leg, foot, the floor or a block out­side the foot.

Point the left arm straight up to the ceil­ing, hand in line with your shoul­der, palm fac­ing for­wards.

Keep as much length in the left side waist as in the right, rotate your ribs to the ceiling.Lengthen through the sides of the neck, keep­ing your neck in line with spine. Look straight in front of you, or tuck the chin slight­ly and turn to look up toward your left hand.

Keep your face relaxed and breath gen­tly as you keep press­ing through the feet, extend­ing through fin­ger­tips and length­en­ing through the crown of the head.

To come out press your feet firm­ly into the floor, inhale and reach your left arm up to the ceil­ing as you come back to stand­ing straight.

Piv­ot your heels so you reverse the ori­en­ta­tion of your feet to the oth­er side and repeat on the left. I can guar­an­tee that with­in a few days of prac­tis­ing this pose you’ll find your pos­ture and your core strength has notice­ably improved!

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