Extended Triangle Pose

Extended Triangle Pose

Yoga

SANSKRIT: Utthita Trikonasana (oo-tee-tah tree-koh-NAHS-anna)

DESCRIPTION: From a standing position, the legs are straight and separated into a wide stance. The feet are aligned and flat on the earth with the back foot in a 60-degree angle towards the front. The inner thighs are rotated externally away from each other. The pelvis is tucked and the ribcage is lifted. One arm extends up towards the sky as the other reaches down to the earth. Both arms are aligned with the shoulders in a straight line. The fingers reach out as the shoulder blades squeeze together. The gaze is toward the front.

BENEFITS: Stretches and strengthens the thighs, knees, and ankles. Stretches the hips, groin, hamstrings, calves, shoulders, chest, and spine. Stimulates the abdominal organs. Helps relieve stress. Improves digestion. Helps relieve the symptoms of menopause. Relieves backache, especially through second trimester of pregnancy. Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica.

Extended Side Angle Pose

Extended Side Angle Pose

Yoga

SANSKRIT: Utthita Parsvakonasana (oo-TEE-tah parsh-wah-cone-AHS-anna)

DESCRIPTION: From Warrior II (Vīrabhadrāsana II), the lower body stays static while the upper body is folded forward at the crease of the hip. One arm is extended toward the front with the bicep by the ear and the fingers spread wide while the other reaches down to the earth on the inside of the thigh. The upper torso and the gaze twist up towards the sky.

BENEFITS: Strengthens and stretches the legs, knees, and ankles. Stretches the groin, spine, waist, chest, lungs, and shoulders. Stimulates abdominal organs. Increases stamina.

Eight Angle Pose

Eight Angle Pose

Yoga

SANSKRIT: Astavakrasana (AHSH-tak-vah-KRAHS-anah)

DESCRIPTION: Begin in Easy (Sukhāsana) pose, lift one knee up and make a shelf with the respective arm. Slip the shoulder underneath this knee until the knee rests high up on the back of the shoulder. Bend both elbows to a 90-degree angle and lean forward. Bring the other foot over to meet the first and hook the feet. Lean slightly towards the opposite side to place more weight on the corresponding side and begin to lift both feet off the ground. Extend both legs simultaneously leaning your torso forward and lowering it until it is parallel to the mat. Squeeze your upper arm between your thighs. Use that pressure to help twist your torso to the opposite side. Keep your elbows in close to the torso. Gaze is towards the ground.

BENEFITS: Strengthens arms, legs, core and wrists. Improves balance.