MIND AND BODY YOGA

Utthita Trikonasana

This stage helps to develop a solid foundation in preparation for the final pose.

1. Place your mat against the wall.

2. Tilt the yoga block at a 45 degree angle against the wall, and check that it is stable.

3. Using your right hand on the wall for support, press your right foot into the block. Then step the left foot about 4 to 4 1/2 feet away from the wall. Align the arch of the left foot with the right heel, and turn the left foot slightly in toward the wall.

4. Tighten the knees and straighten the legs. Turn the right inner thigh out so the right knee points up toward the ceiling. Maintaining that, turn the left inner thigh out to point the left knee straight ahead. Tuck in the right buttock and press the left thigh back.

5. Tighten the legs so they support and balance the body. Exhale and extend the trunk to the right and stretch the right arm against the wall. Keep the right arm long and straight while walking the fingers up the wall to lengthen the right side of the trunk. The right hand, head, trunk and legs should be aligned. Do not lean forward or back.

6. Maintain the extension to the right side and take the right hand to the outside of the right shin. Place hand on a block or a chair. Remember to keep the legs tight and the right side of the body aligned.

7. Hold the pose for a few breaths, then exhale and extend the left hand high up the wall and in alignment with the body. Press the fingers of the left hand into the wall to open the chest and trunk.

8. Hold for up to 30 seconds with deep, even breaths. Then inhale, tighten the legs and come out of the pose. Repeat to the other side.

By Ray Madigan & Shelley Choy

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