• 
• Begin in Tadasana – Mountain Pose
• Step the feet far apart
• Raise the arms out to shoulder level
• Check that the ankles are stacked under the wrists of the outstretched arms – This is the correct distance the legs should be for one’s height

• Turn the right foot out to 90 degrees
• Inhale, on the exhalation extend from the hips out to the right as far as is possible and then release the right arm and hand down to the right shin / ankle or outside of right foot depending on one’s flexibility level of the hips and the knees
• If the hand reaches lower then place the hand on the outside of the right leg or on the floor on the outside of the right ankle
• Extend and open the right side of the body from the hip area thereby preventing any “crunching” on the right side
• Revolve the chest to the ceiling with the left arm upright but not rigid at the elbow joint
• The legs are as straight as is possible and comfortable on the knees
• The thighs rotate outwards, (although there will be a slight inward rotation of the left hip)
• Gently shrug the shoulders away from the ears
• Look either:

a)      up at the left hand

b)     straight ahead OR

c)      down to the floor

depending on one’s neck and shoulder flexibility and comfort level

• The back of the legs, the hips and the back should be in as straight a line as possible and the right ankle, the hips, the right shoulder and the left arm should also be aligned
• If this is not the case, then raise the right hand further up the right leg
• It is not how low the right hand is on the leg or the floor – it can be below the knee or above the knee to ensure correct alignment

Hold for 3-5 breaths as a beginner or 8 – 10 breaths as a more advanced practitioner

• Release upright on the inhalation in the same direction as moving into the posture
• Release the arms down
• Turn the left foot out to 90 degrees and the right foot in slightly and repeat the same on the left hand side

Counterpose /  Pratikryasana:

• Tadasana, (feet together) or
• Samasthiti, (feet hip distance apart) or
• Uttanasana
• Prasarita Padottanasana for advanced practitioners and in between each side of Trikonasana

Cautions and Modifications:

• Do not turn the head to look up at the raised hand if prone to neck problems or discomfort or dizziness
• Do not stand too wide for Trikonasana to prevent overstretching of the adductor, (inner thigh), muscles
• If prone to extremely tight hamstring muscles or problematic knees, bend the leg leaning to slightly, i.e. unlock the knee joint
• Use a block for the hand in Trikonasana to assist with the postural integrity of the asana

Benefits:

• Strengthens and tones the legs
• Stretches and tones the adductor, (inner thigh), and hamstring muscles
• Strengthens the ankles
• Strengthens the entire body
• Reduces fat around the waist and hip area
• Reduces body weight
• Relieves backache
• Activates the psoas muscle
• Brings elasticity to the hip joints
• Tones and activates the kidneys
• Opens and expands the chest to facilitate and improve breathing

Chakra Association:

Muladhara and Svadisthana Chakra.

Wishing you Blessings of health and love, 

Yours in Yoga,

Juanita.

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Juanita Caprari is a certified Yoga teacher and Public Relations Practitioner. She started her Yoga practice in 2002. She has completed two Yoga Teacher Training Courses, the last one through Ananda Kutir Ashram and has been teaching Yoga since January 2007. jcaprari@mweb.co.za or visit the website www.yogamala.co.za or www.facebook.com/YogaMalaCapeTown