Yoga In Sardinia

joyyoga:

Utthita Trikonasana Yoga Pose of the Week!

Also Known As Extended Triangle Pose

Pronounced (oo-TEE-tah trik-cone-AHS-anna)

What does it mean?
utthita = extended +trikona = three angle or triangle

How do you do it?

1. Starting in Tadasana with both feet together, arms along the side of the body.

2. Separate the feet slightly further than shoulder distance apart.

3. On Inhale raise both arms straight out from shoulders parallel to the floor with the palms facing down.

4. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

5. Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. 

6. Imagine there is a wall behind you and your back is directly against it.

7. Place your right hand on your shin, ankle, or the floor outside your right foot. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Turn your head  to the left, eyes gaze at the left thumb.

8. Take 3-5 deep breaths. Then repeat steps 1.-7 on opposite side.

Benefits

• Stretches and strengthens the thighs, knees, and ankles
• Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
• Stimulates the abdominal organs
• Helps relieve stress
• Improves digestion
• Relieves backache, especially through second trimester of pregnancy
• Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica

(via artismblog)