Extended Triangle Pose
Extended Triangle Pose is a relatively common posture utilised in many different styles of yoga. This asana strengthens legs and torso while opening the chest, shoulders, hips, groin, hamstrings and calf. This posture can also stimulates the abdominal organs, relives stress, and improves digestion.
Personally I love Extended Triangle because of the deep stretch I feel in the hips, groin, and hamstrings. I have had issues straining my external hip rotators (specifically my adductor and gracilis muscles) in postures like Bound Side Angle Pose (Baddha Parsvakonasana) and Compass (Parvrtta Surya Yantrasana). In these type of advanced postures, I can sometimes push my body beyond what it is open/ready for but in Extended Triangle I am forced to practice Sthira Sukham Asanam, effort and ease. I have to drop my ego as I embrace the posture with stability and comfort, a balance that I try to establish both on and off the mat.
To prepare for this asana, stand in Tadasana and step feet to one leg ‘s length apart. Turn the back foot out 90 degree angle and turn the front foot in slightly. Both heels should be in line with hips facing forwards. On the inhale, lift the arms to shoulder level with palms facing down. On the exhale, stretch the body over the front foot and bend from the hip as the front arm reaches towards the front foot and comes to rest on the leg, the foot, or the floor depending on what is comfortable. On the next inhale, the head and can turn to look up at the top hand that is lifted towards the ceiling. The posture can be held for as long as comfortable. When you are ready to come out of the posture, inhale as you press the back heel down and engage the abdominals to come up. As you exhale and lower the arms to the sides you can bring the legs together and arrive back in Tadasana. This posture should be repeated on the opposite side.
Happy Sunday yogis!