1. Stand straight in Tadasana -- standing Pose. Feet rooted to the ground, joined together, knees and quads pulled up, chest and sternum lifted up, shoulders rolled back, head straight, arms pulled down, fingers and hands straight pointing downwards and parallel.
2. Then jump your feet apart and arms apart. Arms are straight accross. Stretch your arms out completely in both left and right directions. You should be firmly balanced on your feet
3. Now rotate your left foot out to the left. Your right foot is inverted inwards towards your left foot at an angle. Bend your left knee and extend is slightly over your left ankle to form a square. Do not bend your right knee.
4. Then bend or tilt on the left side to touch your left leg or shin with your left hand. Your right can either be raised or bent to touch your right waist. Straighten your left leg to form a triangle pose. Then pully yourself back to look up. Stay in the pose for 2-4 minutes and then raise yourself gently and slowly to come out of the pose and get back to standing pose. Repeat on the opposite side.
5. For beginners, use the wall for support. Also if you have trouble bending sideways completely to touch your feet, use a chair to hold and be more parallel to the floor.
Follow this link for alternate instructions:
http://yoga.about.com/od/yogaposes/a/triangle.htm?nl=1
Additional References: Light on Yoga by BKS Iyengar
Subscribe to:
Post Comments (Atom)
Posts
2 comments:
Nice clear instructions, and thanks for the links to the informative "about yoga" site!
Very instructive and helpful for both beginners and advance practioners. Thanks
Post a Comment