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Asana of the Week with Ashtanga Yogi Mark Morra

Benefits of Uttitha Trikonansana B

Also known as Parivrtta Trikonasana (Revolving Triangle), this pose is the counter pose of Trikonasana pose to stretch the hips and spine in opposing directions to achieve a maximum range of mobility.  Some basic stretches that are occurring are: the hamstrings of the front leg, and inner thigh (semitendinosus) of the back leg; back of the front hip and front of the back hip; lower back rotators; latissimus; neck rotators.  It also helps to improve digestion with the deep twist in the lower abdomen, balance by grounding through the back leg and core utilization, and strengthening of the core muscles.  For best results, always do this pose with “A” version.

Breath Count Breath Movement Body Movement Dristi Other instruction
Ekam (one) Inhale Step the right foot to the back of the   mat, toes forward, arms raised parallel to the floor Nose (nasagre) Suck the belly in (uddiyana bandha) and   breath in the upper lungs for the duration of this pose
Dve (two) Exhale Pivot the right foot to the back of the   mat.  Place the left hand down on the   outside edge of the right foot, raise the right arm straight up. Top hand (hastagre dristi)
  • Ø State of the Asana, hold for 5 breaths
  • Ø Lengthen the front leg
  • Ø Square the hips to the back of the mat, and parallel to the floor
  • Ø Push the top hand forward to contract core muscles and deepen   twist
Trini (three) Inhale Return to upright position, toes pointing   forward Nose (nasagre)
Chatuari (four) Exhale Pivot the left foot to the front of the   mat.  Place the right hand down on the   outside edge of the left foot, raise the left arm straight up. Top hand (hastagre dristi)
  • State of the Asana, hold for 5 breaths
  • Lengthen the front leg
  • Square the hips to the front of the mat, and parallel to the floor
  • Push the top hand forward to contract core muscles and deepen   twist
Panca (five) Inhale Return to upright position, toes pointing   forward Nose (nasagre)


Date Added: May 27, 2013 | Comments (0) | Filed under: Living with Yoga



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