Utthita Trikonasana. Pose of an elongated triangle

The practice of yoga postures can not be imagined without the triangle. It also strengthens the whole body and makes it more flexible and that is why there is almost our every lesson. "Utthita" means a stretched, elongated, "trinal" ( "Three" - three, "Conan"-angle) - a triangle. This posture of an elongated triangle. 
Summary Utthita Trikonasana 


1. Stand up straight  

2. On inspiration jump spread your legs to a distance of approximately one meter and pull the hands apart on the same line with the shoulders. The palms looked at the floor. 

3. Turn right foot 90 ° to the right. Turn the left foot slightly inward. Squeeze your knees and hips. Make one or two breaths. 

4. Inhaling, bend your torso to the right. Grasp your right hand to right ankle 

5. Raise your left arm so that it was in line with the shoulders and right arm. The left hand looks ahead. Extend both hands, elbows stretched all the time. 

6. Turn the neck and look at your left thumb. 

7. This final position of the asanas. Breathe normally and stay in that position for 20-30 seconds, paying attention to the following points: 

(I) muscles of the legs should be stretched and drawn into kneecaps and raised up; 
(II) The back side of the left leg, hip and back surface of the chest should be in the same plane; 
(III), expand the chest, this Pull shoulder blades inward. 

8. Now, while inhaling raise his right hand on the ankles, lift your torso and return to the position of this technique, and then to position 2. 

9. Repeat this pose on the left side of the following items 3-8 and substituting the word "right" to the word "left" and vice versa. Exhale and jump, get up in . 

Special notes: 

(1) While you are in position 2, the foot should be sent directly, do not let them turn to the side. 

(2) Pull your toes, but do not strain them. 

(3) Once you turn the right foot to the side, watch that ankle, knee and the middle part of the femur were on the same line. 

(4) Clause 3: 

(I) at a time when you turn the right foot, bend the left knee; 
(II) the left hand should remain steady and should neither rise nor fall; 
(III) the body should not bend to the right. Anus and the head must remain on the same line. 

(5) Those beginners who find it difficult to bend, can not arm tackle the ankle, and a drumstick.

The effect of the practice Virasana

Virasana eliminates the rheumatic pains in his knees, gout cure, forming arch and is ideal for pain in the feet, calves and heels, with the remainders of the heel bone and when the feet grow cold, or feel tired. Hero Pose is good for those who work in water or standing for hours on their feet, as well as in diseases of the blood vessels. Those suffering from pain in their heels when spurs will get relief, and spurs will fade away. Virasana gives excellent stretch ankle joints, eliminates (in conjunction with "standing" asanas) tend to their chronic subluxation, provoked by the poor quality of the ligamentous apparatus of the joints.

Additional description Virasana

Virasana - "hero pose". The main contraindication for long fixing this posture is varicose veins, especially in the lower part. In this case, the maximum time of exposure can make no more than forty seconds, but may be two or three repetitions. 

Back in Virasane should be fully erect as in the area of the sacrum before the ribs, and in the neck-stuck "shoulders, chest deployed. 

We have already talked about that in any classical performance Asana to develop flexibility arises predmeditativnoe state of consciousness, an intermediate between sleeping and waking, partly reminiscent of "Shavasana. Virasana very revealing in this respect, as well as to effect compliance with the vertical spine. If the ankle and knee joints can maintain this posture for a long time without feeling, then toward the end of the eighth to tenth minute - if the incorrect position of the spine - as if from nowhere, for no apparent reason there are shortness of breath and palpitations. If the bearing is OK, but not observed vertical, relax, you start to fall forward or backward. 

If the ankles are not stretched, it should first be some time to just sit on their heels. It would not immediately able to sit down - on the heels or on the floor between the feet wide apart, you need to look at the experience. 

If they exist - no matter where or how, excluding unpleasantness and pain - should straighten your back and relax, so that they are gone, melted away to nothing left except the emptiness of mind and convenience of staying in position. Then, when out of this emptiness will appear something - anyway where - should be based hands on the floor, slowly bend forward, raising a "fifth point", and thus take pressure off the knees and out of poses. Then pull the legs forward, and relax them. 

If you feel the performance of poses do not leave, but not increase, you can stay in Virasane as long as you do not notice the increase in intensity or color appears in the unpleasant sensation. If the knee or ankle very bad, then the performance of this asana should first be placed under the "fifth point" two or three books or not too soft. The idea remains the same: to provide a valid form today poses minimal sensations, which then after some time disappear from sight as a result of conscious relaxation of body and mind. 

Arranged in such a way that the ankle lay exactly on the rise, not turning neither in nor out, the heel is straight up, and each foot must be vertical, like leaning on the edge of the palm. "The fifth point" while freely placed on the floor between feet. 

Those who are unable to even sit on your heels, you should do "Ardha Virasana", that is, half pose with one leg stretched forward. If you stay in Virasane long enough (of course, without the unpleasant sensations in the near-emptiness "shavasana"), then there are the curious sensation, and effects. For example, after ten minutes, appear strange movement in the body, it continued somehow to sink in the hips and knees, though, it seems, no reserve forms anymore. 

If you maintain the pose even longer, a private therapeutic effects of its influence in the excerpt from twenty minutes to half an hour (without any tension and unpleasant feelings) is that removed the so-called cluster (Beam)-type migraine headaches, from which you can not relieve any medications, as their origin is connected, apparently, with the vascular system of the brain. 

The reason for this effect Virasana quite simple: at long aging posture blood flow in the legs substantially limited, and there begin to grow stagnation. Because blood flow is not fully stopped, the oxygen-poor blood, gradually getting into the bloodstream, reaches the chemoreceptors of the brain, which "give the team" on the release of vasodilator substances to eliminate the supposedly arose on the periphery of severe stenosis (narrowing) of vessels. The above-mentioned mechanism, launched by artificial restriction of blood flow, triggered automatically, and the headache disappears. 

In general, the curing time, as already mentioned, is a tremendous gain effect of yoga asanas, which can not be ignored. There are some curious cases of loss of control of time in asanas with tangible consequences. 

One day a certain lady (let's call it II), regularly practicing Hatha yoga, discover some symptoms predgrippoznogo state that it is very upset, because at over 37 ° C do asanas are not recommended. In grief, she decided to sit a little longer at least one Virasane, so nice to relax, temporarily without feeling contrary tickling in the nose and scratching in the throat. I note immediately that AI had on the nature of severe hypermobility of the joints. So, it is convenient to the village in Virasanu and soon switched off and relax. When he came to forty minutes later I. was surprised to find that low-grade fever and all other symptoms disappeared well - a little happy end. 

Once my friend the same way to really fall asleep in "Padmasana", although at a very good health. Waking up after about an hour, he was greatly puzzled began cardiac arrhythmia, which then would not let him for a month.

Aligns the body of the Hero

The correct position of the pelvis - a pledge of a strong and healthy spine. Imagine that your pelvis - a bowl filled with water. Place your hands on the side of the pelvis and gently lean forward, imagining that the water rushed to the front edge of the bowl. Then lean back, as if you want it to come nearer to the trailing edge. 

Now find the center position at which water will uniformly cover the walls of the bowl, then gently lean forward so that it barely touched the front edge. This is the neutral position of the pelvis and lower back which retains its natural curve. 

When we take an unusual situation in some parts of the body may be stress. Especially concerns the abdominal muscles. Take a few smooth, full breaths, expanding the abdomen on the inhale and exhale, relaxing him. 

Virasana like no other posture helps develop the correct posture. Observe the natural curvature of the spine. When the pelvis is in the correct position in the back formed a soft curve. Place your hand on your lower back, to understand, she retracted, rounded or remain flat. Try to fix the position of the spine. 

In contrast to the waist, the middle and upper back should be made a bit ago. To achieve the desired form, send the chest to the back. This subtle movement - you should have a feeling that the middle and lower back related T-shirts a little more than the front surface of the body. Makes that motion slowly and thoughtfully, not allowing the shoulders to rise up or fall forward. Now imagine that the chest is filled with helium and let it strive upward, while expanding the area of the collarbone. 

Draw the bones in the shoulder joints, sending them back - it will help raise the chest. Lower the hands on your hips. Breathe evenly, feeling his lungs fill with air. 

In conclusion, realign the position of the head - it must be located directly above the pelvis. Extends the back of the neck so that the base of the skull slightly rising, and his chin was parallel to the floor. Take a look soft and relax the throat. Let the upper sky moving toward the crown, and the language becomes difficult. Stay in the pose as long until you feel tension and discomfort.

Virasana. Hero Pose

"Veera" means a heroic, brave, a hero. This posture resembles a warrior in a sitting position. At first glance it seems simple Virasana. Nevertheless, during the first years of practice for many was the traditional sitting position is not easy. Students complain of a burning sensation in the hips, sore knees and ankles. 

Disregard Virasanoy should not, even if you think that it brings nothing but suffering. Although its effect is not immediately pose Hero is very useful. In Virasane we improve the mobility of the knees and ankles, as well as learning to wrap the thigh inward. Posture reduces tension in the legs, improves digestion and relieves you from unpleasant sensations in the stomach. In addition, Virasana - one of the traditional provisions for pranayama and meditation. If it is done correctly, it can stay a few minutes, watching his inner feelings. In other words, this asana promotes awareness, which is the cornerstone of the practice of yoga. 
Summary Virasana 

1. Kneel, holding them together. 

2. Dissolve the foot and rotate them so that the foot looked at the ceiling. Keep your toes and feet in a straight line, pulling them back. 

3. Keep your feet so that the distance between them was 30-45 cm Lower down the buttocks, until they lie on the floor, but not on the heel. Make one or two breaths. 

4. Keep your buttocks so that they are touching the floor. Now the inner surface of the calves should be close to the outer surface of the thighs. 

5. Turn the palm of your hand so that they looked down, and put them on their knees. 

6. Keep your weight on your hips and lift the waist and the sides of the trunk upwards. 

7. Open the chest, lift your neck and look straight ahead. 

8. Breathe normally and stay in that position for one minute, and thereafter for as long as you can. Herewith: 

(1) the body should not lean forward; 
(2) omit the groin and hips down; 
(3) do not let the footsteps left her side; 
(4) do not sit on their heels 
(5) keep the natural curve of the waist 

9. Place the palms on the floor, lift your buttocks and connect the foot. Now straighten your legs. 

Special notes: 

(1) In this Asana the pressure falls on his knees and ankles so that it is sometimes difficult to put your buttocks on the floor. Put under your buttocks folded blanket to the body weight was evenly distributed between the knees, feet and buttocks. Gradually reduces the thickness of the blanket. 
(2) If the foot can not bend back, hold them horizontally. 
(3) If you find it difficult to keep the body straight, then firmly uprites hands on his knees and pressed his groin down so that the body pulled up from the base of the pelvis. 
Detail Virasana 
A simplified version of the posture of the Hero 

When performing this variation Virasana you need a blanket and a brick, which will help avoid stress in the knees. Support is needed for most beginners. Moreover, it is possible that for the safe execution of postures of these materials is not enough. Even if you do not feel any inconvenience in the classical variant Virasana, try to do it using supporting materials - is within reach, so you can work in a better position. Then follow the asana without support. 

Fold the blanket in four and place it in the center of rug. Brick, place close to the smooth edge of the blanket across the rug. The blanket will help reduce pressure on the ankle, and brick - relieving pressure from the knees. 

Kneel in front of a brick so that the legs were on the blanket, and feet - on the mat. Toes should be directed strictly ago, and the soles are deployed to the ceiling. Inner side of knees in contact with each other, and the heels are separated at a distance slightly greater than the width of the pelvis. Carefully lowered to the brick. 

Observe the sensations in the legs. What happens to the feet, ankles, shins, knees and hips? If you feel too much pressure on the ankles or knees, put under the legs have one or two blankets. If you feel a burning sensation, sharp pain or a spot in the knees, dissolve them by the width of the pelvis so that the thigh bones were parallel to each other and the edges of the mat, and then increase support under the pelvis. 

As soon as you feel comfortable, begin to align posture. First check the position of feet. Before making any amendments, make sure they are positioned symmetrically: equally wrapped inside the heel - at the same distance from the pelvis, and ankle are parallel to each other. In addition, the foot must be on one line with the shins. Pull the outer side ankle and firmly push both heels to the pelvis. Place your hands under the foot and fingers send out your skin - so the foot will be less stringent. 


wrong 
Do not let your feet cross on the side  


wrong 
Do not sit on their heels  


correctly 
Keep the natural curve of the waist 


Now pay attention to their knees. When the correct position, they retain their mobility and does not hurt either during or after the posture. Nevertheless, students often showered her knees inward and pererastyagivayut popliteal ligament, which can lead to injury. If your knees hurt, sit above. On the other hand, the slight discomfort is natural - it can occur if you are Virasanu first time. 

Palms send the skin over the knees, freeing them from excessive pressure. Observe the sensations in her lap - most likely, they will be different. 

Then focus attention on the front surface of the thighs. Do you feel stiffness or tension? Hips should wrap inside, and the lower leg - well pressed to the floor. Feeling the strength and stability in the legs, breathe evenly. Feel how Virasana helps to revive and relax your feet.

Uttanasana. Bending forward from a standing position

Description technique Uttanasany 

1. Stand in . 

2. Squeeze your knees, pull both legs, lift both arms to the ceiling, palms look forward. When lifting the arms pull the whole body, as in Vrikshasane. Make one or two breaths. 

3. Pull the spine, exhale and bend your body forward. 

4. Place the palms on the floor side of the stop. Pull the body forward, for this lift his head up and arch the spine. Make one or two breaths. 

5. Exhaling, move the head to knees 

6. Breathe normally, stay in this final position 30-60 seconds. Herewith: 

(1) pull out the lower ribs and the back of the torso so that his head touched his knees and lay on them; 
(2) first turn abdominal muscles, the front part of the torso and the diaphragm to the floor. 

7. Inhale as you navigate to the provisions described in paragraphs 3 and 4, and then in . 

Special notes: 

(1) First, it is difficult to lay hands on the floor, so place your fingertips on the floor and use the bars - put them side by side with feet and put his fingers on top of bars. 
(2) Do not bend your knees so that they touched the head. 
(3) Do not strain your neck and chest. 
(4) Those who have dismissed the vertebral disc, should practice Parshvottanasanu, Prasarita Padottanasanu, Padangusthasana and Uttanasanu, pulling the torso forward so that the spine bends. Then on the spine will not be any pressure. Do not tilt your body and touch the knees. 
(5) When the body is properly bend in Uttanasane not need to pull his hands above his head, as in position 2. You can immediately move to position 4. 
The effect of the practice Uttanasany 

This asana cures stomach pain, tones the liver, spleen and kidneys. It also eases menstrual pain. The heart can be slowed down, healthier spinal nerves. If the position to withstand not less than two minutes, disappears every mental depression. This asana is particularly useful for easily excitable people, since it calms the brain cells. After performing this asana, there is calm and cool, her eyes begin to shine, mind pacified. 

Those in the exercise Shirshasany experiencing heaviness in the head, a rush of blood or other unpleasant sensations, you should first make Uttanasanu; after that they can easily stand on its head in Shirshasane

Vrikshasana. Tree Pose

"Vriksha" means a tree. In this posture the whole body is stretched upward, like a tree. 
Brief description of technology Vrikshasany 


1. Stand in . 

2. Bend the right leg at the knee and place the right heel at the base of the left thigh. Put a foot on the left thigh, drawing his fingers down. 

3. Balancing on his left leg, lift the outstretched arms up so that they were close to the ears. 

4. Keep the pose for a few seconds, breathe deeply. Then throw up, to separate the hands, straighten your right leg and return to. 

5. Repeat the pose, balancing on right leg and placing the left heel at the base of the right thigh. Perform the pose equal time to both sides, and then return to and relax. 
A detailed description of techniques Vrikshasany 

Vrikshasana - pose "tree". Standing on one foot to take the second foot, bent at the knee, and put it on the inner surface of the thigh supporting legs, fingers down - heel up. The heel should be located close to the pubic bone, and the very surface of the foot and ankle - constitute a single plane with the front surface of the thigh support leg, which should stretch the muscles to such an extent that the feet in them "drowning", but relied on a hard surface. The support leg at the knee straight, patella, tucked up in the air. Knee bent legs are not tipped forwards, it is fully deployed into the trunk. 

His hands are stretched upwards, fully extended at the elbow, so that the inner surface of their touches to the ears. The palms of hands joined together. The body of a string stretched upward, but without tangible tension and bending at the waist. Attention should be paid to the immobility of the supporting foot. When it becomes full, the eyes can be closed, but it will not be soon, but at first can be fixed Vrikshasanu, catching sight of any point in the interior. If the belly completely relaxed, the breath is built in a special way, comes comfort, be so comfortable that you do not want to go out of position.
Subtleties performance Vrikshasany: 
There are two rules perform asanas. Call them conditionally so, execution pozymolodogo (growing) tree and the old. If done correctly, the first option exercises, we hands, head and entire body constantly tyanemsya up, with his shoulders pressed to the ears. If done correctly, the second version of the whole body, and especially the head, and erect, but the shoulders, by contrast, tend to descend down from the ears and slightly retract. This allows the maximum straighten the spine in the thoracic region. 
In this variant to enhance the straightening of the spine is allowed to use the capture cross thumbs, filming excess voltage, aimed at maturing tight junction between the palms. Both versions are correct and practiced in schools. The task of practitioners is to learn both varieties, starting with the first. 
For state can provide the energy function of the tree, as well as its symbolic meaning. Men raise their hands palms down on the breath, gathering energy from the earth, to exhale, the hand sink palms up, picking up energy from space.