Sanskrit Name: Trikonasana
Stand straight. Put your feet at the length of your leg. Turn your left foot out 90 degrees and right foot in by 15 degrees. Align the centre of your left heel with the centre of your arch of the right heel. Stretch your arms to your sides. Inhale deeply and as you exhale bend your body to the left, allowing your right hand to come up in the air while your left hand comes down towards floor. Try not to arch your torso. Keep your legs straight and your head in a neutral position or turn it to the right, eyes gazing softly at the right palm. As you inhale, come up, bring your arms down to your sides, and straighten your feet. Repeat the same on the other side.
Triangle Yoga Pose – beginner’s Tip:
– while bending forward do it slowly so as not to lose balance
– if you feel unsteady in the pose, place your back heel against a wall
– Rest your left hand on your shin, ankle or on a block, whatever is possible without distorting the sides of the waist
– always work within your own range of limits and abilities
Target Muscles: latissimus dorsi, obliqus externus, rectus abdominis, transversus abdominis, pectineus, rectus femoris, vastus lateralis, adductor longus, sartorius, semitendinosus, gracilis, multidifus spinae, erector spinae, gluteus medius, piriformis, gluteus maximus, quadratus femoris, obdurator internus, obdurator externus
REVOLVED TRIANGLE POSE
Sanskirt Name: Parivrtta Trikonasana
To begin the Revolved Triangle Pose, stand in Mountain Pose, i.e. feet together, toes touching and hands by your side. Inhale and as you exhale put your feet at the length of your leg. Raise your arms parallel to the mat. They should be in the line with your shoulders and be facing down.
Yoga Ultimate-Revolved Triangle Yoga Pose
Turn your right foot to 90 degrees to the right and left foot 15 degrees to your right. Make sure your left and right heels are aligned and turn your right thigh outward. Rotate your pelvis and torso as much to the right as you can, lower your torso parallel to the floor. Move your left arm behind your right leg keeping your legs straight. Stretch your right arm up. Gaze toward your right palm. As you inhale, lengthen the spine to create space. As you exhale, deepen the twist. To release, inhale and rise to standing. Step your feet together and repeat on the opposite side.
– place the block outside of your front foot and place your hand on the block instead of the floor
– if you feel unstable, rest your back against a wall
– watch out for shifting the hips, back heel lifting, hunching shoulders, not breathing
Target Muscles: latissimus dorsi, rectus abdominis, quadratus lumborum, gluteus medius, gluteus maximus, hamstrings, quadriceps
EXTENDED SIDE ANGLE
Sanskrit Name: Utthita Parsvakonasana
Begin in Warrior II Pose with your left foot forward. Spiral your left thigh outward, aligning the knee over the ankle. Engage your abdomen, drawing the tailbone under and toward the pelvis. Ground the left heel and the outer edge of your right foot evenly into the mat. Start stretching to the left and put your left hand on the floor next to your foot. Straighten your right arm up and lower it over your head.
Yoga Ultimate-Extended side Angle Yoga Pose
Draw your shoulders away from your ears and lengthen the entire right side of your body from your foot to your arm into one line. Inhale and come back into Warrior II to release the posture. Repeat with the right foot forward.
– place your hand on a block if your cannot reach the floor
– if the block does not suffice, bring your forearm to your thigh
– watch out for upper shoulder collapsing down, lifting the outer back heel, front knee falling inward, collapsing through the side body
Target Muscles: biceps brachii, triceps brachii, sartorius, semimembranosus, rectus femoris, semitendinosus, external oblique, internal oblique, serraus anterior, hamstrings
DOWNWARD FACING DOG POSE
Sanskirt Name: Adho Mukha Svanasana
One of the most recognized yoga poses that builds strength while stretching the whole body. This pose is an essential component of San Salutations and is often done many times during a yoga class. It can be used as a transitional pose, a resting pose and a strength-builder.
Ultimate Yoga-Downward Facing Dog Yoga Pose
Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. Point the middle fingers directly to the top edge of your mat. Spread your fingers wide and press firmly through your palms and knuckles. Distribute your weight evenly across your hands. Relax your upper back. Curl your toes under and as you exhale, press down through the hands and lift up your hips to come into the pose. Initially, keep the knees bent to find a neutral spine.
In this pose is to keep lengthening the spine. Find the length of your spine by pressing back from your hands, lengthening from the shoulders and armpits. Gently begin to straighten your legs but do not lock your knees. Lift your sit bones up toward the ceiling. Engage your quadriceps. To release, exhale as you gently bend your knees and come back to your hands and knees.
– ease pressure on your wrists by placing a wedge under your palms or performing the pose on your elbows
– elevate hands on blocks or on the seat of a chair to release and open your shoulders
– your heels do not need to touch the ground – avoid walking your feet closer to your hands for this purpose. Maintain the length of your spine and the lift of your pelvis
Target Muscles: triceps brachii, rotator cuff, deltoid, latissimus dorsiserratus anterior, abdominals, pectoralis major, gluteus maximus, quadriceps, hamstrings, gastrocnemius, soleus, tibialis, peronei, extensor digitorum longus