Extended Triangle Pose
Utthita- ExtendedTrikonasana- three angle or triangle
How To Do Extended TrianglePose1. Stand in Tadasana (Mountain Pose). On Exhalation jump feet 4-5 feet apart. Raise arms parallel to floor and reach actively out to the sides. Keep shoulders back and palms down.
2. Turn left foot slightly in towards right side. Turn right foot out 90 degrees. Align feet (right heel in line with left heel). Take quadriceps back into the bones. Turn right knee out so it's in line with the right ankle.
3. Exhale, extend torso to the right, directly over leg. Make sure to bend from the hips and not from the waist. Keep left leg strong, pressing outer heel into floor. Rotate torso to the left keeping right knee over ankle, shoulders back, hips in line. Lengthen tailbone.
4. Rest right hand on shin, ankle, or floor. Reach left arm up to the ceiling keeping it in line with shoulders. Keep head straight or turn to the left and look up.
5. Stay in posture for about 30 seconds. Inhale to come up while pressing feet into the floor and to left arms up towards the ceiling. Reverse feet and repeat on the left side.
Modification
If it is too hard to grab your lower leg or ankle you can place your hand on a block.
Benefits-Strengthens/stretches knees, thighs, ankles, hips, groin, hamstrings, calves, shoulders, chest, and spine
-Stimulates abdominal organs
-Helps to relieve stress
-Improves digestion
-Relieves backaches
-Helps with anxiety
http://www.yogajournal.com/poses/494
http://yoga.about.com/od/yogaposes/a/triangle.htm
In this asana I feel very relaxed. At the same time I feel a good stretch in my side, in my hamstring, and in my calf. I feel my legs and my core working to keep me balanced. I also feel my shoulders working as I try to keep them back, like I am leaning against a wall.
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