Yoga_Journal_USA_Special_Issue_-_Yoga_Today_2017

standing & balancing

Your bones form the frame of the pose,

and your muscles help align the bones.

B. K. S. Iyengar said that in Trikonasana

you need to “entwine the muscles to the

bone,” which means that the quadri-

ceps, calves, and gluteal muscles must be

actively engaged. When your muscles are

firm, they “hug” the bones and support

the skeletal structure. Straightening the

legs may not, at first, seem difficult, but

the challenge lies in doing so without col-

lapsing into the ankles, knees, or hips.

You’re collapsing if it feels as if most of

your weight is on your front knee or shin.

)

pose benefits

Increases flexibility and strength

in the legs, ankles, knees, and hips

Stretches the hips, groins,

hamstrings, and calves

Opens the shoulders and chest;

extends the spine

Improves digestion

Relieves lower-back pain

and stiff neck

contraindications

Knee pain

Neck problems

High blood pressure

Low blood pressure

Heart conditions

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1

2

PHOTOS: RORY EARNSHAW; MODEL: JASON CRANDELL; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: VERONICA SJOEN/ARTIST UNTIED

Your upper body should feel as though

it is lifting off your lower body. As you

ground your back leg and heel, lift the

front of your pelvis toward the ceiling.

Your abdomen and sternum should

extend toward your head. Your arms are

straight and firm in this pose. Your bot-

tom arm doesn’t bear much weight, but it

helps you extend. It should feel as though

your arms are reaching apart from the

center of your chest. Lengthen the bot-

tom side of your rib cage to be as long as

the upper side so that both are parallel

to the floor.

When you roll your shoulders away

from your ears and turn your chest toward

the ceiling, you can turn your head to

look at the uplifted hand. If your neck

hurts, look forward instead and work on

opening the chest by moving your back

ribs and shoulder blades into the chest

while rolling the shoulders back.

BE A WALLFLOWER

It’s challenging to incorporate all of these

Figure 2 (variation of Trikonasana) is described on page 44.

standing & balancing

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