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UTTHITA TRIKONASANA

(oo-TEE-tah trik-cone-AHS-anna)

Extended Triangle Pose

'utthita'= extended

'tri'= three

'kona'= angle

Triceps brachii

Internal

oblique

Gluteus

medius

Tensor

fasciae

latae

Piriformis

Sartorius

Contraindications

-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

Contraindications

"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."

Alignment

-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

Modifications

-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

Modifications

Variations

-You can take a longer stance with feet placed further apart

-You can extend your arm along your ear, or take a bind

Benefits

-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

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