TRIANGLE / UTTHITA TRIKONASANA
Extended triangle is a foundational pose. It’s also a pose in which intermediate
and advanced students can continually rediscover themselves. Highly nuanced leg
and pelvic actions make the unfolding of this posture a continual adventure.
One of the foundational actions is the rooting of the ball of the forward big
toe.
Benefits: stretches the hamstrings, calves, ankles and arches; strengthens
the
legs and
torso; opens the thoracic cavity and the meridians running through the arms and
chest as well as the groins and hips; stabilizes the pelvis
Preparation for: triangle without the wall
Contraindications: neck injuries, sacroiliac and low back pain
Drishti: towards the raised hand
Do:
•
widen (externally rotate) the forward inner thigh; telescope ribs away from pelvis
•
draw the thigh bones into the pelvis
•
distribute your weight evenly on both feet
Pointers:
*
forward hip tucks under
*
lower abdomen draws in
*
arms form a straight line of energy with each other through the heart
*
torso twists slightly back from waist
*
ball of forward big toe presses down
*
outer edge of back foot presses into wall
