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Yoga Pose of the Month:

Utthita Trikonasana= Extended Triangle Pose

(oo-TEE-tah trik-cone-AHS-ana)

Benefits: Strengthens and stretches the thighs, quadratus lumborum, transverses abdominis and the obliques; Stretches the hips, groins, hamstrings, calves, shoulders, chest and spine; Helps relieve stress and improve digestion; Relieves backache, especially through second trimester of pregnancy; Therapeutic for anxiety, flat feet, infertility, neck pain and sciatica

Directions: Feet are 3- 4 ft apart. Right foot turns out 90 degrees and left foot inward at about 45-60 degrees. Your front heel (Right) should bisect the arch of your back foot (Left). Arms are lifted to shoulder level and straight out to sides with the palms facing down.As you exhale, extend your torso to the right out over the front leg, bending at the hip and not the waist. Make sure to press down through the outside of the back heel while rotating the torso up towards the sky. Rest your right hand on your shin of the front leg or place it on the ground or a block to the outside of your front foot. Stretch the left arm up toward the sky. Turn the gaze to your left hand as you continue to lengthen through your spine. To come out of the pose, press through the feet as you inhale. Repeat on the other side.

Cautions and Contraindications: Headache, Low Blood Pressure, High Blood Pressure- turn the gaze down, Neck Issues- turn the gaze down or look straight ahead lengthening through all four sides of the neck

Beginner’s Tip: Use a wall to support your back heel or try the pose flush against the wall to see if you are bending too far forward in your hips; Use a block to balance on if your hamstrings are tight and work on getting length in the torso before worrying about putting the hand on the leg or floor.