Extended Triangle Yoga Pose - Utthita Trikonasana
Type of yoga pose: standing
Benefits: the pose allows you to make your legs stronger. Besides that it stretches the groins, hamstrings, hips, opens your chest and shoulders. It can be helpful in relieving pain in your back.
How to do Triangle yoga pose:
1. First of all you should straighten your front left leg.
2. Then you are to put your left arm forward, lifting your left thigh upwards and tucking the hip while you come forward.
3. Now you should drop your left hand down on your shin or ankle. In case you are more open, you can drop it on the floor inside or outside the left foot. You can choose a more comfortable way.
4. Your right shoulder should be on top of the left one while you open your chest reaching the right fingertips upwards while your right shoulder is rooted in the socket.
5. Then you should look towards the right fingertips.
6. Now you have to draw the muscle of the left thigh upwards and do the left hip crease deeper.
7. Afterwards you are to put the right hip on top of the left one.
8. You should repeat the exercise on the right side
A note for beginners: you can lift your right hand higher up on your leg or use a block on the floor to give your hand a chance to rest on it. It is more important to have your right leg straight than to put the right hand on the floor. You shouldn’t put the hand directly on your knee, though, because it presses on the knee too much.
A note for advanced: you can line up your right heel with the arch of your left foot. You can also try to put your left arm over your left ear so that it was parallel to the floor at the same time keeping the shoulder rooting into the socket.
Benefits: the pose allows you to make your legs stronger. Besides that it stretches the groins, hamstrings, hips, opens your chest and shoulders. It can be helpful in relieving pain in your back.
How to do Triangle yoga pose:
1. First of all you should straighten your front left leg.
2. Then you are to put your left arm forward, lifting your left thigh upwards and tucking the hip while you come forward.
3. Now you should drop your left hand down on your shin or ankle. In case you are more open, you can drop it on the floor inside or outside the left foot. You can choose a more comfortable way.
4. Your right shoulder should be on top of the left one while you open your chest reaching the right fingertips upwards while your right shoulder is rooted in the socket.
5. Then you should look towards the right fingertips.
6. Now you have to draw the muscle of the left thigh upwards and do the left hip crease deeper.
7. Afterwards you are to put the right hip on top of the left one.
8. You should repeat the exercise on the right side
A note for beginners: you can lift your right hand higher up on your leg or use a block on the floor to give your hand a chance to rest on it. It is more important to have your right leg straight than to put the right hand on the floor. You shouldn’t put the hand directly on your knee, though, because it presses on the knee too much.
A note for advanced: you can line up your right heel with the arch of your left foot. You can also try to put your left arm over your left ear so that it was parallel to the floor at the same time keeping the shoulder rooting into the socket.