Stretch the entire side body with Extended Triangle pose, a standing twist known for its ability to relieve nervous depression.HomeExtendedTrianglePoseExtendedSideAnglePoseMarch30,2015FeatheredPeacockPoseMarch30,2015ExtendedTrianglePoseLEVELBeginnerAnatomyAnkles,Hips,Knees,SideBody,Spine,ThighsPoseTypeHeartOpener,Standing,TwistSanskritUtthitaTrikonasana(oo-tee-tahtree-koh-NAHS-anna)utthita=extendedtri=threeko=angleBENEFITSStretchesthemusclesofthesidebodyLengthensthehamstringandstrengthenshipflexorsofthefrontlegIncreasesspinalflexibilityStretchesthebacksofthelegsTonesthereproductiveorgansStimulatesthenervoussystemBalancessacroiliacjointsRelievesnervousdepressionCONTRAINDICATIONSNeckinjury:gazetowardthefloorCervicalspinepathologiesBalancedeficitsAnkle,knee,orhipinjuryHOWTOStandwithyourfeetinawidestance,about3-4feetapart.Turnyourrighttoesout90degreestotheright.Pressintobothfeetwithequalweight.Raiseyourarmstoshoulderheight,palmsfacingforward.Inhaleandliftfromthewaist.Exhaleandslowlybegintobendatthefronthip,reachingforwardovertherightlegwhileengagingthecoretofindyouredge.Stablilizethelefthipbysqueezingthequadricepsandglutealswhilepressingthelefthiptowardthebackofyourmat.Extendthroughthecrownofyourheadtolengthenthespine.Windmillthearmsdowntostacktheleftshoulderovertheright,extendingtheleftarmtowardthesky.Thebottomhandcansettleattheshin,ankle,orfloor.Allowthepalmstofaceforwardandgazeuptowardyourlefthand.Stayintheposefor5-10slowbreaths.Lookdowntowardthefloorandcontractyourlegsmuscles;thenliftthroughthetorsoandrisewithaninhale.Exhaletoreleaseyourarmsandknee.Repeatontheoppositeside.MODIFYORREPLACEAlternatives:TiryakaTadasana(SwayingPalmTreepose)Modifications:Looktowardthegroundifthereisanystrainintheneck.Bringthehandtotheshinratherthantheankle.SEQUENCINGTIPSBefore:Tadasana(Mountainpose)Vrkasana(Treepose)Utkatasana(Chairpose)Parsvottonasana(Pyramidpose)After:VirabhadrasanaIII(Warrior3)ParivrttaTrikonasana(RevolvedTrianglepose)TEACHINGCUESMaketheposeasidebend,notaforwardbend.Co