Learn to perform the triangle pose or Uttitha Trikonâsana, with it you will stretch and strengthen the thighs, knees and ankles.
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
Audio:
Subtitules:
Awakening the body 2
Class for the first trimester
Class 1: Movement and body fluency
Sesión para dormir como un bebé
Advanced Vinyasa
Promoting circulation
La cobra y el guerrero
Routine Base 3
Yoga for sport: For core and shoulder
Yoga to improve your life 6: Postures for arms of steel.