Uttihita trikonasana (Extended triangle)

     This extension of the basic Triangle pose provides an even deeper stretch in the legs and lengthening of each entire side of the body from head to foot. It is actually a good basic balancing pose as both feet are kept on the ground while the body balances in a sideways position. This pose works to strengthen the legs and ankles, loosen and open hips, open chest and shoulders, and strengthens the neck. It is said to help regulate the digestive system. As a chest opener, and as one of the poses that changes the angle of visual perception, it helps to relieve stress.

How to: Starting from Tadasana, bring feet about 4 feet apart (or, if possible, the same length apart as your outstretched arms) with toes pointing forward. Knees are kept straight throught the pose. Turn the right foot forward 90 degrees and and the left foot forward 60 degrees. (See below for alignment tips). Inhaling, raise both arms out to the sides to shoulder level, parallel with the ground, and with palms facing down. Keeping the legs and hips stable, gently slide the torso slightly to the right, and after doing this, exhale and bend down toward the right, placing the right hand on the floor or ankle. The left arm naturally moves up with fingertips pointing toward the ceiling. Lengthen the left arm up. If it is comfortable, rotate the neck so that you are looking up at the left hand. Or, continue looking straight ahead.. Breathe normally for 5 breaths. Inhaling, release and repeat on opposite side.

Alignment and beginner tips: After turning the front foot 90 degrees and the back foot 60 degrees, if you were to draw a line straight back from your front heel, it should pass through the middle of the arch of the back foot. The is the best alignment. If you have trouble balancing like this, you may stagger the feet as needed. You may also do this pose against a wall for support until you become accustomed to the feel of the balalnce.