Tuesday, September 29, 2009

EXTENDED TRIANGLE POSE IN DYNAMIC YOGA

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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.

THE PRACTICE OF DYNAMIC YOGA

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THE PRACTICE

STANDING POSES


Now that you have warmed up the body adequately and aligned your breath, it is time to begin the standing Dynamic yoga postures. With this selection of standing asanas, you will learn balance and the importance of alignment. Be patient: with practice and application you will soon notice an improvement in your physical ability and mental focus.


TRANSITION MOVE

Jumping Out to the Side


Jumping is a transitional movement you can use after completing the Sun Salutations and also, if you wish, between the standing yoga poses shown on pages 48 to 67. It is an exhilarating move and excellent for developing stamina and coordination. Do not jump if you suffer from back or knee problems, or during menstruation. In these cases it is better simply to step out and back.

1
Stand at the front of the mat with your feet together. Bring your hands together in the prayer position in front of your chest. Exhaling, squat down and prepare to jump. Hold your weight slightly forward. Gaze ahead.

2
Inhaling, jump, spreading your arms out wide. Lift both feet off the floor simultaneously, and turn your entire body 90° to the right.

3
At the end of the inhale, land with both feet at the same time and your knees bent. Your feet should be about 3ft (1m) apart along the length of the mat. Gaze forward.

4
Exhaling, straighten both legs, turning your feet slightly inward, so that the outer edge of each foot is parallel to the edges of the mat. You are now ready to move into the next yoga pose.

 
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