Tuesday, September 29, 2009

EXTENDED TRIANGLE POSE IN DYNAMIC YOGA

UTTHITA TRIKONASANA

Extended Triangle

The extended triangle posture creates balance, poise, and sharp focus. In the Dynamic yoga series, it is the beginning of the extended hip openers. As you practice, work with the bandhas to deepen the breath and improve your balance. Hold the full pose for five to eight breaths, and then repeat on the left side.

1
Stand with your feet about 3ft (1m) apart, hands on your hips. Inhaling, extend your arms out to the sides, palms facing down. Turn your right foot out 90° so that the toes point toward the end of the mat. Point the right kneecap in the same direction as the right toes. Keep the front of the body facing forward.

2 Exhaling, tilt the pelvis to the right. Keeping the spine straight, reach through the fingertips of the right hand. Turn your left foot slightly to the right. Turn your head to gaze over the right middle finger.

3 At the end of the exhale, bring the right arm down until the fingertips rest on the floor just outside the right foot. Reach up with the left arm, lengthening both sides of the torso and extending through the crown of the head. Keep both feet evenly grounded, and spread the toes. Hold the full pose for five to eight breaths. Inhale to return to step 1 and repeat on the other side. Then jump back to the top of the mat and prepare to jump out to the side ready for the next pose.

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