Utthita Trikonasana Extended Triangle

Foundations of Posture:

Begin at the back of your space and step wide to the side.  If you extended your arms to a "T" position, your wrists are right above your ankles Turn your right foot out 90 degrees and your left foot in slightly - the heel of your front foot should bisect the arch of your left foot. Draw the muscles of your leg and the arches in your feet upward while rooting down in the heels. Note: Make sure you are not collapsing on the outside of your feet but are distributing your weight evenly on your feet. Arms come into a "T" position so they are parallel to the ground.  Draw your shoulder blades onto your back. Inhale, elongate the torso, then exhale and begin to arc over to the right placing your right hand behind the right foot and the left hand extends upwards.  Note: While you are hinging at the hips you should maintain equal length on both sides of the torso - be careful not to collapse the right side of the body. Modification: If it is difficult to reach the floor then your can use a block (see image below) or place your right hand on your right shin. Turn your head to look up at your top hand and continue to revolve the torso up to the sky and open the heart. To release: Press down into both feet and let the top hand guide you up.  Repeat on the other side.

Yogafamily.com is not liable for any injuries that may occur when trying these poses.  The posture series is meant as a guide to home practice.  It is not for beginners.  Before beginning any physical activity, yogafamily.com advises that you speak with your doctor and take several classes with a certified instructor.