If we suffer from stomach problems, constipation, back pain or just a stiffness, due to long hours of sitting, the Uthita Extended Triangle Yoga Pose ( Uthita Trikonasana ) of yoga can help. This is also a great way to maintain the overall balance in the body and the peace of mind.
The performance of Extended Triangle Yoga Pose also aids in digestion and metabolism. In addition, it improves mental equilibrium by reducing anxiety. This helps fight the acidity and stomach problems associated with stress.
Purvottanasana yoga pose ( upward plank Pose ) Step By Step Instruction:
He/she stands in a standing position with legs disconnected. The sole of one leg rotated so that the fingers are turned outward and the other’s foot rotates slightly inward.
Then the arms stretched to the side, the hips are bent, and one hand lowered to the foot whose foot turned out, while the other hand rises upwards. We need to make sure that the weight is equally distributed over both legs.
He/she exhales and the body leans aside to the hand that is down. The hand can place on the ankle or knee.
He/she is breathing slowly with the aim of relaxing the body. The hips should be straight and the body should not lean forward or backward.
Then exhale and return to the starting position. The position is also performed on the other side.
It is not advisable for the body to force itself.
Uhhita Trikonasana should not practice by those who suffer from a migraine or have diarrhea.
General information about Extended Triangle Yoga Pose ( Uthita Trikonasana ) :
|Name:||Extended Triangle Yoga Pose ( Uthita Trikonasana )|
|Description:||Extended Triangle Yoga Pose strengthens the muscles in the area of the neck, shoulders, and back. It also reflects well on your legs, knees, ankles, and chest.|
Equity of the parties:
Entering Trikonasana, try to align the pose. Begin with the feet: make sure that the pads under the thumbs, the areas under the little fingers, the outer and inner edges of the heels are firmly pressed to the floor, the body weight should distribute evenly between them, and the right foot is still wrapped inside.
Several times tear your toes off the floor and pull them forward – this will help you to better understand the foot and revive the asana as a whole. And again firmly press the soles to the floor.
Watch for the patella to look right, for this, actively turn the right thigh outward. Retract the muscles of the upper thigh.
Now concentrate on the pelvic area and abdomen: they must look straight ahead. It is not always easy to do this, especially if the hip joints are not sufficiently mobile.
Guide the right buttock and coccyx to the left heel and lift the left side of the pelvis until the stomach and chest fully turned forward.
You should not feel discomfort in the lower back. Do not “take the pose by storm” – proceed from your capabilities. Do not be afraid if you can not immediately deploy the pelvis completely.
Try to evenly stretch both sides – do not squeeze the right and do not round left. If you can not achieve evenness, lower your palm to a higher support, for example, in the seat of a chair. Treat with respect and love for your body and remember: the posture will not become less effective if you do not lean very deeply.
Actively stretch your arms – let them be like rays coming from the heart. Take your shoulders off your head. The left hand should point straight up, do not let it bend forward or backward.
Unfold the chest to the ceiling and direct the sternum to the chin. Starting to master the pose, look forward, not up. Let the eyes are gentle and the mind calm.Breathe smoothly and deeply.
Observe your body: do all parts of the body keep the correct position? Feel how space formed with stretching in the body.
Stay in the asana for 8-10 cycles of breathing, then exhale more strongly, press the left foot to the floor.
With inspiration, rise maximally stretching your left arm. Lower your palms on the waist and unfold the feet to the position parallel to each other. Remove all tension before performing the pose in the other direction.
Regularly perform Extended Triangle and do not be afraid to experiment: for example, change the distance between stops or turn the pelvis at different angles.
And, finally, from
The feet are firmly pressed to the floor. The right foot is located on the line emerging from the middle of the left foot.
- Legs should straight in the knees and stretch out. The knee cups are pulled upward.
- The coccyx pulled down, the pubic bone up, so as to maximally straighten the lumbar spine.
- The thorax turned to the left, it is opened.
- Shoulders should deploy, located on the same line, perpendicular to the floor.
Exercise will be more effective if, pressing the cushions of the feet to the floor, you raise your fingers and tighten the arch of the foot.
Expanding the chest, reach for the “upper” hand.
Try to arrange the body in the same plane.
- Do not bend your knees.
- And Do not unfold the hood and the casing to the floor.
- Do not tear your feet off the floor.
How To Facilitate:
At the beginning of the asana development, you can lean your hand on the shin, block or stick.
How To Deepen:
Strengthen the turn of the body can be by placing the palm of the “lower” hand near the inner edge of the foot.
You can also transfer the weight of the body to the supporting arm more and create an additional force to turn the body.
Tones the muscles of the legs, developing the mobility of the pelvic joints, strengthens the knees, ankles, opens the chest.
Promotes weight loss, eliminates deformities of the legs. Relieves pain in the back and neck. Favorably affects the musculoskeletal system of a growing child.
- Stiffness of joints
- diseases of the gastrointestinal tract
Periods of exacerbation of these diseases, low blood pressure, circulatory failure, neck trauma (do not look up).