Yoga Instruction
Focus: Lower Legs
Level: Intermediate
Total Time: 30 to 60 seconds
Indications: digestion, backache (especially if pregnant)
Contraindications: diarrhea, headache, low blood pressure
The Extended Triangle
Note:
The Extended Triangle helps you stretch and build strength in your ankles, knees and thighs while energizing your abdominal organs. It can also stretch your shoulders, spine, chest, hamstrings, hips, calves and groin. The extended triangle can help enhance your body’s digestion and can aid in the relief of a backache, especially for pregnant women. Beginners may find it helpful to perform this pose against a wall for balance support.
You can use the extended triangle as preparation for twisting poses or forward bends. If you suffer from diarrhea, headaches or low blood pressure you should avoid this pose. If you have balance concerns, don’t hesitate to keep a wall behind you for support. If you suffer from high blood pressure, make sure that you gaze down at the ground in the final position. If you experience neck problems, keep your gaze straight ahead instead of looking up.
Pose Instruction
- Begin by standing in mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels. Breathe deeply and fully, in, and then even more slowly out.
- Breathe in again. Breathe out and separate your feet until they are three feet apart. Stretch your arms out to your sides, keeping your shoulder blades broad, your chest high, and your palms facing the ground.
- Turn your left foot slightly to the right. Rotate your right leg out from your hip until your foot is at a 90-degree angle to your torso. Make sure the soles of your feet are firmly connected to the ground on the left and right sides of your toes and your heels.
- Your right kneecap should be in line with the middle of your right ankle. Breathe out and stretch your body over your right leg while taking care to bend at your hips and not your waist. As you do this, simultaneously press your left heel into the ground. Pivot your torso slightly to the right, keeping its length evenly distributed. Allow your left hip to move forward slightly and allow your tailbone to elongate toward your left heel.
- Place your right hand on your lower leg, ankle, or the ground, depending on your comfort level and ability to keep the sides of your body even. Reach your left arm straight into the sky and align it with the tops of your shoulders. You can let your head remain in place or you can turn it to the left and gaze toward your left hand.
- Stay in this position for 30 to 60 seconds.
- To release yourself from this pose, breathe in, and raise your torso,
- returning to mountain pose: Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Repeat the process, this time leaning to the left.
Disclaimer
In this article, I have shared The Extended Triangle : Yoga For The Legs. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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