Additional description Utthita Trikonasana

Initial position of the feet in this Asana requires special attention. The fact is that all people are different proportions of the limbs, this is added the difference in height and build. And the question immediately arises: what is in each case setting the width of the legs? Answer: The starting position in this position for any person to be so, when - leaning to one side with the spine, more or less parallel to the floor (in the thoracic part of it) - arm, dropped down perpendicularly, will be located in the middle segment of the knee to the ankle joints of the same name feet. Or you can say this: the hand touches the floor in the middle of the horizontal projection of the said segment. 

In contrast to the approach Iyengar yoga, where everything is done too abruptly, tear, quickly, I do not recommend a "standing" asanas to put legs to the starting position jump, nor would advise you to jump back to its original position. In fact, these Macropod manners in the classical practice, completely out of place. Sharp movements in addition initiate a consciousness, and the already overheated reality, and the challenge of yoga - to balance it, so all the movements during the transition from posture to posture should be unhurried, relaxed and soft that people are not leaping around, moving jerkily, like Pinocchio in a bad cartoon. 

So, let us turn to the formulation of the feet. In all positions, which are carried out "standing", the foot always oriented so that foot is feet, to which we bend (or in the direction which makes an attack, that is, bend the knee) was placed in the plane of the legs and torso, that is was directed sideways, parallel to the wall, if we stand back to her. The other foot is always formed with the first only an acute angle from 45 ° to about 70 *. During the execution of any "standing" posture soles of both feet must be held tightly to the floor, which is achieved not at once. 

Moreover, the School of Iyengar insists that they were pressed to the floor so close to the body weight distributed on the surface of each foot evenly, virtually no distinction in its individual sections. Only then will a certain point in the center of the foot, which they call "eye of God Burg, supposedly, will be closely in touch with a support surface that characterizes the necessary state and position of the feet. 

This, of course, "aerobatics", which I think only confusing for a beginner just have to resolve several mutually exclusive issues. In addition to keeping his feet in full contact with the floor in Utthita Trikonasane, legs should be straight in the knees and a cup of their sunken top. The trunk also went down to the side, located in a vertical plane, which you control for touch backs. 

All these endless details, petty, non-essential requirements and nuances of the system allow Iyengar yoga at least something to talk about asanas but bare description of their geometry which, especially in the "standing" postures, it is extremely easy and fast to remember. Of detail given here is important because attention should be involved in something to do with no real meaning on the one hand - and distracted from his search for the proposed, scanty indeed information - on the other. 

Typically, flexible middle-aged man, unfamiliar with yoga, very mediocre. Not only that by hand floor "Trikonasanah - an elusive goal, but also the knees drawn disgusting, and the torso turns, - what can I do? 

First: all the "standing" asanas should be performed, as I said, at the wall. Iyengar in 1989, said in a joking manner, but quite seriously, that the "standing" poses a wall - the best teacher, and here he is absolutely right. 

So, we camped in a vertical plane so that the foot is feet, to which we have gathered to bend, was at a distance of 10-15 cm from the wall and parallel to it. Then the heel of opposite foot - at the turn to the desired angle - will touch the wall. Setting foot in such a way to advance a certain width, I begin with an exhalation lower torso to one side, say - to the right. In this case, both shoulder blades do not lose contact with the wall, especially the upper left, which should not come off or an inch. 

It is so moving down until such time as no one in his ribs or resistance in the leg, which I omitted. As soon as the difficulty appeared and feel - no matter where! - Became apparent I must, pushing (which is convenient, but possibly vertically, not diagonally) with his right hand in his right leg the same (with shoulder blades pressed against the wall) and distributed on the part of her body weight, stay in a position to direct the knees and stretched string (but without too much stress!) feet - while the body is relaxed! The upper arm goes to the zenith, the bottom - the nadir. 

That is, although it rests on the leg or the floor, but perpendicular to the latter. At the same time I done it head to the left so that, without straining his neck to look at your left thumb, which is located at the top. In this position, I watch the breath in his nostrils, stomach completely relaxed. Again, pay attention to the above subtlety: if the legs are too relaxed, then any "standing" asana will be unstable. As adaptation to these postures should be phased out from the wall, firmly stand on its own feet. To control can only slightly touch her back, and then perform the asanas without any support and the support. 

On the other hand and foot strain is a mistake, leading to the fact that together with them in an unacceptable degree of "capture the" minds and the whole body, and it is not nothing but a spurious work that is entirely unnecessary and a hindrance to the faithful execution of postures and all practices in general. Therefore need to "catch" a sector of the intensity of the tension leg, so that they remain sufficiently rigid, immutable structure, and the torso and it was capable of the most relaxing, while in the belt, it can be freely bent or twisted. Thus we come to the polar nature of the load regime of the body: all working in Asana - strained only to the extent necessary, minimally, with no excesses, it is not involved - relaxed to such an extent as possible. 

In Utthita Trikonasanu should bend to exhale, to breathe freely and in a pose with the breath to rise to its original position so that the rate of flexion-extension not to shoot down the respiratory regularity and quiet. This requirement dictates a slow motion at the entrance of the posture and exit them. 

So - when bent, exhale, inhale free - and we again breathe normally, calmly, relaxed and at ease, but being in this position

Utthita Trikonasana

Formulation feet. Begin by determining the optimal distance for you feet. Foot should be comfortable and stable, but at the same time not put the feet too close to each other. Put your feet on the width of a little more than a meter, feet parallel to each other. Fully expand the right leg out: fingers and knees should look strictly to the right. 

Put the right heel on one line to the left. Then wrap the left foot inward at 15-20 degrees. Bend your right leg so that his knee was on the heel, then take a look at the right thigh - it should be parallel to the floor. If not, increase the distance between stops: leaving his right leg bent, promote the left foot away from the right, until the right thigh becomes parallel to the floor. Once again, straighten your right leg - this is your individual Utthita Trikonasana distance. If the leg muscles are not very elastic, and hip joints are mobile enough, you will be hard to hold the front thigh parallel to the floor without feeling tension in the legs, knees or lower back. In this case, the first time, put the foot closer to each other. 

Log in Asana. The first step towards development Utthity Trikonasana done, and we can move on. Take a brick and put it on the high line for the right foot. If you went into the pose, you feel that you can delete the palm below, change the position of bricks. 

Dilute hand in hand, parallel to the floor. Pull them intensively. Imagine that they are becoming longer with each exhalation. Tyanites crown upward, lengthening the spine. Firmly press the outer edge of the left foot to the floor. Lift the right side of the pelvis, removing it from his right thigh. Pull your knees. Take a deep breath, lowering his left hand on the waist, and move look at the fingertips of his right hand. On the exhale, slowly lower yourself to the right, making the slope of the hip joint and evenly extending both sides. 

Lower the right hand on the brick, firmly press his hand to him, but do not put weight on it body. Tyanites left hand up to the ceiling. Breathe deeply and calmly, watching the extended thorax and breathing becomes free. 

Starting master Utthita Trikonasanu, students often tend to bend down as low as possible, with the body moves forward, and the pelvis - back. To avoid this error, dropping, try to keep them in the same plane with the foot. 
 
Stay in Asan. Going into Utthita Trikonasanu, try to align the pose. Start with the stop: Make sure the pads of the thumb, the area under the little finger, inner and outer edge of half a dozen tightly pressed to the floor, weight distributed evenly between them, while the right foot is still tucked inside. Several times the tear off his toes from the floor and pull them forward - this will help to better understand feet and revitalize asana as a whole. Once again, firmly press the foot to the floor. Make sure that the kneecap looked exactly right for this actively deploy the right thigh outward. Draw the muscles of the upper thigh. 

Now will focus on the pelvis and abdomen: they should look strictly forward. This is not always easy, especially if the hip joints is not enough fluid. Point the right buttock and tail bone to the left heel and lift up the left side of the pelvis until the abdomen and thorax did not unfold exactly forward. Make sure that at this hip and knee right leg is not wrapped inside. You should not feel discomfort in his lower back. Do not "take the pose by storm" - within its capabilities. Not terrible, if not immediately be able to deploy the pelvis completely. 

Try to evenly pull both sides - do not compress the right and not to round the left. If achieved evenness fails, lower your hand to a higher support, such as a chair seat. With respect and love for your body and remember: do not pose becomes less effective if you do not bend very deeply. 

Actively pull hands - let them be like the rays emanating from the heart. Attach the shoulders of the head. The left hand should be directed straight up, do not let it deviate forward or backward. Deploy the chest to the ceiling and direct the breast to the chin. Starting to develop posture, looking forward, not up. Let look will be soft, and the mind - calm. Breathe evenly and deeply. Watch over your body: whether all parts of the body maintain the correct position? Feel like a traction in the body is formed space. 

Exit asanas. Asana Hold for 8-10 breaths, then exhale stronger push the left foot to the floor. For inspiration go up, the maximum pulling his left arm. Lower the palms on the waist and then expand to the position of the foot parallel to each other. Remove all power before perform the pose in the other direction. 

Vary posture. Perform regular Utthita Trikonasanu and do not be afraid to experiment: for example, change the distance mezhdustopami or deploy a basin under different angles. And, finally, from time to time Trikonasanu do, completely forgetting about the instructions. Suppose you send breath. Just abide in Asana, watching a feeling.

Subtleties performance Utthita Trikonasana

To enhance the effect of exercise in the terminal phase, you can move a little weight on the wrist at the bottom hand, and leaning it does not, create an additional force on the twisting of the spine, expanding the body in the plane perpendicular to the floor. 
Head as torso turns toward a raised their hands, asking the twisting of the spine. Thus meet the requirement of the hands of one vertical line and creates a large voltage at the base of the spine and hip joints of the feet. This spine does not hog up and straightened and perpendicular to the line connecting the highest points of the ilium of the pelvis. The upper and lower sides of the body are equally stretched, and the slope occurs mainly due to the lateral tilt of the pelvis. 
When performing asanas to feel the energy relationship between the palms of hands. 
At the top of the hand tends upward, stretching the chest. 
The duration of inhalation is equal to the length of exhalation, breath holding after exhalation is maximal. 
If the problem perform Utthity Trikonasana classic such as poor flexibility and / or balance, you can use a support (a chair or a wooden brick), as well as perform its standing against the wall. 
When the additional option Utthity Trikonasana very important to monitor the straightness of the same name with a slope of the legs, the knee should not to fall down. On learning the stage, to avoid injuries, people with good bend your knees to do with the slope of the bent leg. 

Contraindications: 
Trauma of the neck (not looking up) 
Low blood pressure 
Circulatory failure

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.