Patanjali’s Yoga Sutras / Pada 2, Sutra 46
– Steady and comfortable should be the posture –
1- Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. As you inhale, bend your right knee, and reach your right hand forward (Your right toes are pointing at your right hand). Slide your left foot about 6 to 12 inches forward on the floor. 2 – As you exhale, press your right hand and right heel firmly into the floor, and straighten your right leg. Simultaneously lift the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (and so hyperextend) the standing knee. Make sure the right kneecap is aligned straight forward and isn’t turned inward.
3 – Rotate your upper torso to the left, but keep the left hip moving slightly forward. If you find it difficult to find your balance, keep the left hand on the left hip and the head in a neutral position. Press the lower hand lightly to the floor, using it to regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapula bones firmly against the back torso and lengthen the coccyx toward the raised heel.
4 – Stay in this position for as long as you can stay stable. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana. Perform this asana left side for the same length of time.
-Strengthens the abdomen, ankles, thighs, buttocks, and spine
– Stretches the groins, hamstrings and calves, shoulders, chest, and spine
– Improves coordination and sense of balance
– Helps to relieve stress
– Improves digestion
Avoid this asana unless instructed any modifications by professionals if you have any of the below or feel uncomfortable any time during your practice.
– Injury in arms, shoulders, ribs, spine, hips, hamstrings, ankles, feet
– Recent abdominal, hip, ankles, or knee surgery
– Neck problems – Instead of turning your head to look upward, continue looking straight ahead and keep both sides of the neck evenly long.
– Headache or migraine
– Low blood pressure