Courtesy Manoa Yoga Center
Stage 1 (with foot block) »
Utthita means to extend, tri means "three" and kona means "angle." In this variation, the use of the block enables us to lengthen the back of the leg and helps those with injured ankles. Mastery of this stage develops mental quietness and strengthens legs.
1. Place mat against the wall.
2. Tilt yoga block at a 45-degree angle against the wall, making sure that it is stable.
3. Using your right hand on the wall for support, press your right foot into the block (pictured). Then, step the left foot 4- to 4-1/2 feet away from the wall. Align the arch of the left foot with the right heel, and turn the left foot slightly inward, toward the wall.
4. Tighten the knees and straighten the legs. Turn the right inner thigh out, so that the right knee points up toward the ceiling. Maintaining that, turn the left inner thigh out to point the left knee straight ahead. Keep the right buttock in, and press the left thigh back.
5. Tighten the legs fully so they support and balance the body, then bring the hands to the hips and stand with the trunk upright.
6. Develop an ability to balance for 30 seconds while looking straight forward. Do not lean forward or back. Lift the chest as you roll the shoulders back and down.
and Shelley Choy
are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com
or call 382-3910. Manoa Yoga Center, the 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.