Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas
- Suck the shoulder blades into the thorax;
feel how this helps to raise your front
upper ribs. - Move the upper thoracic vertebrae inwards; feel
how this connects to the lifting of the upper
sternum. - Move the arms slightly more backwards.
- Slightly turn your upper arms outwards to
create more freedom for the neck without losing
height. - Relax your face.
- Breathe naturally.
Finishing the posture
Stay in the posture for 5–10 breaths, then release
according to one of the following methods:- Bring your right foot and your arms down as
you exhale to come back to Tā āsana. - Lower your right foot as you exhale; with a
further exhalation lower your folded hands to
the sternum; hold them in front of the sternum
for 2 breaths; with another exhalation release
your hands to stand in Tā āsana.
Repeat “getting into the posture” and “being in the
posture” for the left leg.
Suggestions for modifications using
props
• Stand with your back close to a wall; let
your hips rest against the wall, the thumbs
slightly touching the wall when the arms are
elevated.
• Practice in front of a mirror to check your
alignment.Variations (Figure 7.4)
• If there is less mobility of the bent knee or you
cannot balance, adjust the height of the foot
starting with the toes on the floor; gradually
move the foot higher.
• If you cannot stretch your elbows with the
palms together, keep the hands apart at
shoulder width.- Utthita Triko āsana (Figure 7.5)
Meaning of the āsana and its name
Utthita means extended, and triko a means triangle.
The number 3 and the triangle are fundamental in
nature and in many philosophical and religious sys-
tems to describe the secret of life.
Utthita Triko āsana trains awareness of position
in space; it particularly refines precision.Getting into the posture- Stand in Tā āsana.
- Walk your feet one leg length apart.
Figure 7.4