Start in a mountain position on the center of the mat. Step your feet more than hip-width apart. Turn your right foot towards the front of your mat, so it forms a ninety-degree angle to the front edge of the mat. Turn your left foot slightly inward. Lift your arms to the sides, not higher than shoulder height. Start extending the whole upper body towards the direction of the right fingertips. When you can’t lengthen the spine, inner thigh, and arm any longer, tilt from the waist and bring the right fingers either to the shin, ankle, or foot. Hold it for a few moments, then ease out of the position just like someone is lifting you up with the left hand. Repeat two more times on this side, then switch to the left side. This position greatly helps increase the circulation of the blood. It stretches the torso, providing extra roomto breathe. You’ll feel a great stretch in the inner thigh, which will help increase blood flow to the hips.
Start by standing in a mountain position Slightly bend the knees and gaze strongly at one point. Place your right tight over your left thigh while balancing on the left foot and on the right tip of the toes. If your balance is good, you may try to experiment by folding the right foot behind the left shin. Now stretch your arms straight out in front. Wrap your left arm under the right arm in a way that your elbows are on top of each other. Bring the forearms closer to each other and, if you can, allow the palms to touch. Stay for a few moments, then unwind the arms and legs and return to mountain position. Repeat this two more times on the right side and three more times on the left side. If you need to feel more opening of the shoulders, start lifting the elbows and move the palms gently away from the forehead. This pose helps strengthen nerve tissues. Also, it provides you with a great deal of strength in the arms and legs. Once you unwind the legs and arms, you receive fresh blood flow in the shoulder region as well as the hip region.
How to Do the Yoga Triangle Pose Utthita Trikonasana Photo Gallery
Come to an all-fours position by placing your hands right under your shoulders and your knees right under the hips. Spread the fingers wide apart and press firmly with your index fingers. With your inhalation, curl your toes under and start lifting the hips away from the ground. Downward dog is a spine-lengthening position. Don’t worry if your heels don’t touch the ground. Relax your shoulders, head, and neck and see how much you can let go. After a few breaths, come back into an all-fours position. If you need to rest longer, press the hips back into your child position. Repeat two more times. Downward dog is a great way to stretch the arms, lengthen the spine, and stretch the legs. It’s also an inverted position when the head is below the heart center. You should feel energized and stretched after practicing downward dog.
Start by sitting on the ground in an easy sitting position Line the left shin parallel to the front edge of the mat. Place your right shin behind the left shin. Take a deep breath while stretching the arms up and overhead and folding over the legs with the exhalation. Take a few easy breaths and slowly ease out of the position. Now repeat this two more times. Eventually, you’ll be able to fold deeper and closer to the ground with each exhalation. After you finish on the left side, switch sides and place your right shin parallel to the yoga mat. In case of flexibility, you may want to try stacking the shins right on top of each other. This will deepen the openness of the hips, knee joints, and ankles. Experience any tiny bit of opening and breathe through strong emotions. Any pain of the knee is a signal that you went too far and need to ease out of the Asana.
Sit up nice and tall. Bring the soles of the feet together, allowing the knees to fall to the sides. Stretch the right leg to the right side. If the hamstring is tight, keep a small bend in the knees. With your left knee bent, place your left foot close to the left sit bone. Extend the left arm to the left, pressing the back of the arm into the knee. Extend the right arm to the right in the direction of the sky. You may be gazing to the right or at the sky. Come back to the center. Place the soles of the feet together. Take a deep breath in, interlace your fingers around your feet, and gently pull yourself forward. Stretch the left leg to the left side. If the hamstring is tight, keep a small bend in the knees. With your right knee bent, place your right foot close to your right sit bone. Extend the right arm to the right, pressing the back of the arm into the knee. Extend the left arm to the left in the direction of the sky. You may be gazing to the right or at the sky. Return to center.
Sit up tall with your legs straight out in front of you. If your pelvis is rolling back or you find it hard to sit up tall, you may keep your knees slightly bent. Make fists out of your hands and gently tap the sides of the hips, upper legs, lower legs, and ankles; then go to your back ankles, lower legs, upper legs, and hips. Bring the soles of the feet together. Interlace your fingers around your feet. With a long spine, bring your right ear to your right shoulder. Take a few breaths and bring it back to center. Bring your left ear to the left and bring it back to center. Extend both legs to the front. In the staff position, extend the arms overhead. Breathe in and fold forward, breathing out. Place your hands on both sides of your legs at a comfortable level.
Bring the soles of the feet back together. Interlace your fingers around your feet or hold onto your feet. Take a deep breath when you exhale. Bring the elbows out to the sides and bring the chest close to your feet. You can repeat going back and forth between staff pose and butterfly pose as many times as you’d like. Observe any difference between the poses.
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