Quantcast
StarBulletin.com
Friday, July 03, 2009
We've got everything in our Star * Classifieds
* Homes * Jobs * Cars * Classifieds
Place My Ad

Search

Newsletter

Enter your email to sign up for our daily newsletter:
Sell your stuff in Hawaii classifieds
Subscribe to the Honolulu Star-Bulletin

Yoga For You

Supta Utthita Trikonasana

By Ray Madigan & Shelley Choy

POSTED: 02:30 a.m. HST, Nov 02, 2008

(Single Page View) | Return to Paginated View

Reclined Extended Triangle Pose » "Supta" means reclined. "Utthita" means extended. "Trikona" means triangle. In this variation, Utthita Trikonasana is practiced while lying on the floor. This enables the practitioner to hold the pose longer, which creates space within the body while cultivating inner quietness.

1. Place yoga mat next to a wall and sit.

2. Place the right foot on the wall with the outer foot on the floor (see photo).

3. Stretch the left foot on the wall, with the toes pointing up to the ceiling and the heel on the floor. Move the feet until they are about 4 feet apart.

4. Clasp the right shin with the right hand and, with an exhalation, lie on back.

5. Tighten the knees, press the feet and fully straighten the legs. Press the back of the left leg down into the floor while keeping the right leg straight.

6. Extend the back of the left arm on the floor, in alignment with the shoulders.

7. Breathe evenly through the nose while working to open the front of the body.

8. Bring the back of the body down to the floor.

9. Hold pose for up to a minute and then repeat with the other side.

Ray Madigan and Shelley Choy are certified Iyengar yoga teachers and co-direct the Manoa Yoga Center. Address questions to them at Manoa Marketplace, 2752 Woodlawn Drive, Honolulu 96822. Visit www.manoayoga.com or call 382-3910. The center, authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.

Reclined Extended Triangle Pose » "Supta" means reclined. "Utthita" means extended. "Trikona" means triangle. In this variation, Utthita Trikonasana is practiced while lying on the floor. This enables the practitioner to hold the pose longer, which creates space within the body while cultivating inner quietness.

1. Place yoga mat next to a wall and sit.

2. Place the right foot on the wall with the outer foot on the floor (see photo).

3. Stretch the left foot on the wall, with the toes pointing up to the ceiling and the heel on the floor. Move the feet until they are about 4 feet apart.

4. Clasp the right shin with the right hand and, with an exhalation, lie on back.

5. Tighten the knees, press the feet and fully straighten the legs. Press the back of the left leg down into the floor while keeping the right leg straight.

6. Extend the back of the left arm on the floor, in alignment with the shoulders.

7. Breathe evenly through the nose while working to open the front of the body.

8. Bring the back of the body down to the floor.

9. Hold pose for up to a minute and then repeat with the other side.

Ray Madigan and Shelley Choy are certified Iyengar yoga teachers and co-direct the Manoa Yoga Center. Address questions to them at Manoa Marketplace, 2752 Woodlawn Drive, Honolulu 96822. Visit www.manoayoga.com or call 382-3910. The center, authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.

(Single Page View) | Return to Paginated View



Story tools

Email  Email   Print  Print   Save  Save   Popular  Most Popular   Reprint  Subscribe

Share this story



Courtesy Manoa Yoga Center





Today’s Edition

Hawaii News Features Sports Business Editorial