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(oo-TEE-tah trik-cone-AHS-anna)
'utthita'= extended
'tri'= three
'kona'= angle
Triceps brachii
Internal
oblique
Gluteus
medius
Tensor
fasciae
latae
Piriformis
Sartorius
-Headache
-Low Blood Pressure
-Heart condition: Practice against a wall keeping one arm on hip
-High blood pressure: Turn your head to gaze down
-Neck problems: Don't look upward, look straight ahead and keep both sides of the neck evenly long
"I chose this pose because it is one of my favorites to get into. I love the stretch in the leg and arms, and I love the challenge of all the angles and energetic feels in this pose."
-Legs hip distance apart, step one foot back about halfway at a ninety degree angle, keep the front foot facing forward
-Shift hips back slightly and begin to bring your hand forward to promote length, and release the hand down towards the shin and other hand up towards the sky
-Keep shoulders stacked and drawn down and back
-Keep hips stacked, and rotate (rotate on back and one forward) to open up the chest
-Engage the thighs towards eachother
-Find length in the whole spine through the crown
-Find length in the arms through the fingertips and expansion across the shoulde4r
-Gaze down, up or neutral
-You can place your palm on a block for support if your hand cant touch the ground
-Use a wall for support if you feel unsteady by placing the back of your torso or back of heel against it
Variations
-You can take a longer stance with feet placed further apart
-You can extend your arm along your ear, or take a bind
-Stretches and strengthens thighs, knees and ankels
-Stretches hips, groin, hamstrings, calves, shoulders, chest and spine
-Stimulates the abdominal organs
-Helps relieve stress
-Improves digestion
-Helps relieve symptoms of menopause
-Relieves backache
-Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis and sciatica