Uttitha Trikonâsana or triangle pose

Rishikesh series, utthita trikonasana or triangle pose

Start with your legs twice the width of your hips apart, open your right foot to the side, place your hands on your waist, lengthen your right arm, inhale, as you exhale you bend down to that side resting the hand on the calf

If you are flexible lower toward the ankle, turn the chest

Lengthen the lower side, try to have them parallel

Legs are firm, beginner variation: to enter the posture extend the other arm upwards drawing a single hand line by hand

Harmony in shoulders, soft neck, your gaze can go to the fingers of the hand, to the front or to the ground

For advanced variation: you can stretch your arm above your head

Leave space with respect to the ear, continues to grow and adjusts the position of the neck

Forward gaze or to the ground if you need it

With an inhalation come back up with the strength of your waist

You shift your feet parallel to the front

Now open the left foot to the side

Open the left foot to the side so that the heel aligns with the arch of the other foot, lengthen the left arm, the other hand on the waist and inhale

As you exhale you lean to the left, resting your hand where it feels comfortable

as long as you do not close the lower side

Turn chest and shoulders upwards accompanying also with the gaze

Beginner's variation: to enter in the trikonasana posture, you stretch your arm upward, feel how both arms work as one

Find comfort in the cervical vertebrae and breathe smoothly

How advanced variation: you can stretch your arm above the head, deepening in this elongation of the side

Looking up, to the front or to the ground, if it bothers your neck

With the strength of the waist, you stand up, you place your feet parallel in front of you, support your hands at your waist or relax by stretching your arms