Wednesday
April 17, 2019
Spring · 2 entries
This ancient posture is called "triangle," so named because you "try" and make an "angle. "
Uttithta Trikonasana A might be an all time favorite. It really means "extended triangle" anyway, and the B part is the twisted one in ashtanga yoga nomenclature.
Here are a few tips for this particular variation:
🔼 start with the legs about one legs length wide.
🔺fully externally rotate the shoulders (literally so challenging!)
🔽to come into the posture, internally rotate the back hip a bit while you externally rotate the front.
⚠️ bend the front knee as much as you need (and keep the muscles on). This posture is all about the hip first, not the hamstring. You can begin to straighten later.
▶️when you come down to catch the toe , flex the bottom hip-- really feel the spine getting closer to the leg, particularly around the navel.
🔻keep the lower back neutral on the way out and in so that you can get strong hip work and a psoas stretch out of it. If the lower back gets all sway-y it may not feel as good.
📐Let the big toe come up, keeping it's knuckle down, so that you can catch it. Then shift the weight a bit into the toe box so that it naturally smooshes back down without scrunching the other toes.
◀️let that bottom forearm roll in some for balance. Don't change the shoulder to do it.
▶️ make a choice about your balance and needs-- try retracting and depressing your shoulder blades here (retract) to see if it helps you lengthen the spine.
🔺do you feel both side of your front foot pressing evenly? Keep your abs strong and adjust from the hip till you get the center of mass balanced over the foundion.
👁 Look at the place where the thumb touches the index finger.
Uttithta Trikonasana A might be an all time favorite. It really means "extended triangle" anyway, and the B part is the twisted one in ashtanga yoga nomenclature.
Here are a few tips for this particular variation:
🔼 start with the legs about one legs length wide.
🔺fully externally rotate the shoulders (literally so challenging!)
🔽to come into the posture, internally rotate the back hip a bit while you externally rotate the front.
⚠️ bend the front knee as much as you need (and keep the muscles on). This posture is all about the hip first, not the hamstring. You can begin to straighten later.
▶️when you come down to catch the toe , flex the bottom hip-- really feel the spine getting closer to the leg, particularly around the navel.
🔻keep the lower back neutral on the way out and in so that you can get strong hip work and a psoas stretch out of it. If the lower back gets all sway-y it may not feel as good.
📐Let the big toe come up, keeping it's knuckle down, so that you can catch it. Then shift the weight a bit into the toe box so that it naturally smooshes back down without scrunching the other toes.
◀️let that bottom forearm roll in some for balance. Don't change the shoulder to do it.
▶️ make a choice about your balance and needs-- try retracting and depressing your shoulder blades here (retract) to see if it helps you lengthen the spine.
🔺do you feel both side of your front foot pressing evenly? Keep your abs strong and adjust from the hip till you get the center of mass balanced over the foundion.
👁 Look at the place where the thumb touches the index finger.
This ancient posture is called "triangle," so named because you "try" and make an "angle. "
Uttithta Trikonasana A might be an all time favorite. It really means "extended triangle" anyway, and the B part is the twisted one in ashtanga yoga nomenclature.
Here are a few tips for this particular variation:
🔼 start with the legs about one legs length wide.
🔺fully externally rotate the shoulders (literally so challenging!)
🔽to come into the posture, internally rotate the back hip a bit while you externally rotate the front.
⚠️ bend the front knee as much as you need (and keep the muscles on). This posture is all about the hip first, not the hamstring. You can begin to straighten later.
▶️when you come down to catch the toe , flex the bottom hip-- really feel the spine getting closer to the leg, particularly around the navel.
🔻keep the lower back neutral on the way out and in so that you can get strong hip work and a psoas stretch out of it. If the lower back gets all sway-y it may not feel as good.
📐Let the big toe come up, keeping it's knuckle down, so that you can catch it. Then shift the weight a bit into the toe box so that it naturally smooshes back down without scrunching the other toes.
◀️let that bottom forearm roll in some for balance. Don't change the shoulder to do it.
▶️ make a choice about your balance and needs-- try retracting and depressing your shoulder blades here (retract) to see if it helps you lengthen the spine.
🔺do you feel both side of your front foot pressing evenly? Keep your abs strong and adjust from the hip till you get the center of mass balanced over the foundion.
👁 Look at the place where the thumb touches the index finger.
Uttithta Trikonasana A might be an all time favorite. It really means "extended triangle" anyway, and the B part is the twisted one in ashtanga yoga nomenclature.
Here are a few tips for this particular variation:
🔼 start with the legs about one legs length wide.
🔺fully externally rotate the shoulders (literally so challenging!)
🔽to come into the posture, internally rotate the back hip a bit while you externally rotate the front.
⚠️ bend the front knee as much as you need (and keep the muscles on). This posture is all about the hip first, not the hamstring. You can begin to straighten later.
▶️when you come down to catch the toe , flex the bottom hip-- really feel the spine getting closer to the leg, particularly around the navel.
🔻keep the lower back neutral on the way out and in so that you can get strong hip work and a psoas stretch out of it. If the lower back gets all sway-y it may not feel as good.
📐Let the big toe come up, keeping it's knuckle down, so that you can catch it. Then shift the weight a bit into the toe box so that it naturally smooshes back down without scrunching the other toes.
◀️let that bottom forearm roll in some for balance. Don't change the shoulder to do it.
▶️ make a choice about your balance and needs-- try retracting and depressing your shoulder blades here (retract) to see if it helps you lengthen the spine.
🔺do you feel both side of your front foot pressing evenly? Keep your abs strong and adjust from the hip till you get the center of mass balanced over the foundion.
👁 Look at the place where the thumb touches the index finger.