My latest pose break down from myyogaonline.com
Benefits
- Expands chest and shoulders
- Increases mobility of hip joints
- Increases neck mobility
- Stretches spinal muscles
- Strengthens and tones muscles of the thighs
- Stretches calf muscles, hamstrings, hip musculature
- Increases proprioception (sense of position in space) of feet and ankles
Contraindications
- Neck pain: keep the head level and look straight forward.
- Low Back pain: turn the back foot in slightly to limit force across the Sacroiliac joint, and allow the hip to naturally rotate inwards.
Utthita Trikonasana (oo-TEE-tah trik-cone-AHS-anna)
utthita = extended, trikona = three angle
1. Stand at the top of your mat in mountain pose. Take a big step back (approximately 3+ feet) with your right foot, turning your foot towards the side of the mat while keeping your left toes pointing forward. Your two hip points are now facing the side of the mat.
2. Take the arms out in a “T” with palms pointing down; shoulders relaxed moving shoulder blades down the back.
3. Begin to hinge at the hip towards your left leg, deepening the crease where the hip bone meets the pelvis. Continue to reach out through the top of the head, keeping the spine long, and both sides of the torso of equal length. Lift the knee cap of the front thigh, contracting the quadriceps to support the knee.
4. Allow your left hand to float towards your (from beginner to advanced) shin, a block on the inside of the foot, a block on the outside of the foot, or your fingers/palm on the mat or big toe. Your right arm will float up towards the sky, keeping the arms in a “T”. Whichever hand position you choose for your bottom hand, ensure you keep your spine and torso long, without creating a bend in the waist. Draw the low belly in to support the lower spine.
5. Tuck your chin in slightly, lengthening the top of the neck near the skull, and turn your gaze up towards your right hand.
6. Keep your connection with the earth, especially grounding with the outside of your back foot, and all four corners of your front foot.
7. Breathe comfortably.
8. To exit the pose, on an exhale look down towards your left foot, draw the low belly in, root down through the feet, and inhale as you rise up. Turn and step back to the top of the mat and repeat on the opposite side.
Modifications / Cautions
- Use satya, truthfulness with yourself to determine how far you will enter into the pose. Often backing off our furthest limit in Trikonasana allows a better opening in the pelvis and shoulders.
- Although the intention is to square our hips to side of the mat, do not force this action which can put unnecessary stress across the joints of the lower back. To increase the opening of your pelvis, move from your feet. Connecting strongly through both feet (as above) to allow movement to trickle up to the pelvis. Imagine the tailbone lengthening away from the crown of the head and the crown away from the tail.
- Maintain space between the ribcage and the pelvis on both sides of the body. Focus on keeping the spine long and avoid crunching the ribs into the pelvis.
- If you have neck pain, keep the head level and look straight forward.
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