Utthita Trikonasana
Utthita = extended or stretched, Tri = three, kona = angle
- Feet wide, about 4 feet apart. Feet should line up under the outstretched arms.
- Right toes turn to point straight towards the top of your mat, left heel back a bit so the left foot is about 45 degree angle
- Drop the right hip down and the left hip up
- Pretend you are against a wall, or between two slices of bread
- Reach your right finger tips out at shoulder level until you can’t reach any further
- At that point allow the right hand to come down rest on the shin, a block, or the floor. I like to cue using the shin because this lets us be free from props but someone with balance issues at that moment will definitely need a block. Beginners will be better off with a block but many “advanced students” will not be at the point where they’re reaching the floor.
- Roll the heart open and facing the side. The heart should not be pointing down. The main concern here is that people turn this into a forward bend in order to reach their hand to the floor.
- Arms extend like wings, in line with each other.
- Draw the top hip back, roll the top ribcage back
- Press through both fee, draw the kneecaps up with the quadriceps
- Adjustments: lightly with fingertips on ASIS draw the top hip back, standing behind them
- From behind with hands on the lower ribcage, roll the ribcage open
- Wrap the top shoulder, extend up through the top arm and fingertips
