Trikonasana / Triangle Pose


Benefits:
This pose strengthens the legs and mobilizes the hips.  It stretches the torso and opens the chest to allow for deeper breathing.

Step by Step

1.  From Tadasana/Mountain pose – step the feet wide apart.  Square the hips to the front and lengthen the sacrum toward the floor, opening up the front of the hips.

2. Turn the right thigh, knee and foot out 90 degrees.  Turn the back foot inward 15 degrees.  Raise the arms to shoulder height, palms facing down.

3.  Inhale, extend upward through the crown of the head and out through the fingertips.

4.  Exhale and extend the upper body to the right.  Keep your right hip on the same plane as your shoulders and place the right hand as far down the front of the right leg as you can reach comfortably.  Flexible people may reach the palm behind the calf to the floor.

5.  Rotate the torso left and raise the left arm toward the ceiling with the palm facing forward, gaze up toward the left thumb if comfortable for the neck, if not, look ahead or look to the floor.

6.  Revolve your navel upward.  Open the chest, feel a spiraling twist from the left hip upward through the spine.  While you breathe in this pose, extend and lengthen on the inhalation, increasing the twist on the exhalation.

7.  The back of the body is one plane, shoulders in line with right leg.  Imagine the back of the head, shoulders and buttocks are all pressing against a glass wall while you press your hips forward.

8.  To come out, inhale, allowing the upper body to lift you up to standing.  Repeat on the other side.

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