Question & Pose of the Month

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Pose of the Month – Utthita Trikonasana

Uttitha Trikonasana (extended triangle pose)

BKS Iyengar states: The regular practice of this asana taps energy stored in the tailbone, an important source of vitality and strength. This helps those who require more energy to function efficiently under stress. The posture activates the spine, keeping it supple and well-aligned. It relieves backaches and reduces stiffness in the neck, shoulders and knees.

Benefits – When practiced correctly:

· Stimulates digestion relieving gastritis, indigestion, acidity, and flatulence.

· Improves the flexibility of the spine

· Alleviates back pain

· Corrects alignment of the shoulders

· Reduces stiffness in the neck, shoulders and knees

· Massages and tones the pelvic organs correcting the effects of a sedentary lifestyle and faulty posture

· Strengthens the ankles

· Reduces discomfort during menstruation

· Helps relieve menstrual disorders

· Tones the ligaments of the arms and legs

· Tones the abdominal organs

Cautions – If you have uncontrolled high blood pressure, do not look up at the raised arm in this posture. If you have cervical spondylosis, do not look up for too long.

Here is a helpful video showing step by step instructions on the correct practice of Utthita Trikonasana:

Utthita Trikonasana (Extended Triangle Pose)  Step by Step Instructions & Variations
Utthita Trikonasana (Extended Triangle Pose) Step by Step Instructions & Variations

Question of the Month
I have gastritis. What basic poses can I practice at home to help with this issue?
Uttitha Trikonasasana discussed above is very beneficial for gastritis.In addition, Parvana muktasana (wind-relieving pose), also known as Pawanmuktasana, is very helpful to individuals suffering from gastritis. This is a beginner posture accessible to all levels of practitioners. The Sanskrit word pavana means air or wind and mukta means freedom or release, therefore this is the “wind relieving posture” so named because it assists in releasing trapped digestive gas from the stomach and intestines. Individuals who suffer from indigestion, stomach acidity, flatulence, constipation, belching, gastritis, gastrointestinal ulcers may benefit from practicing this pose daily.Other benefits include:

  • Improvement of circulation of blood in the lower limbs, benefiting arthritic conditions in the knees and hips
  • Lumbar back pain is alleviated
  • It invigorates the muscles and nerves in the abdominal area and stimulates the gastric glands decongesting the liver, spleen and pancreas
  • Massages the pelvic muscles and reproductive organs.

Here is a helpful instructional video by renowned yoga master Baba Ramdev:

Baba Ramdev - Pawanmuktasana (Wind Releasing Pose) - Excellent For Stomach & Digestive Organs
Baba Ramdev – Pawanmuktasana (Wind Releasing Pose) – Excellent For Stomach & Digestive Organs

About EssentialYoga Studio

Roberta has been practicing yoga since 1988 and has been teaching yoga since 1994. She has trained under master yoga teachers Swami Padmananda, Patricia Walden, Manouso Manos, Father Joe Pereira, Zoë Stewart, Karin Stephan, Liz Owen and others. She continues to study with her Iyengar teachers, Patricia Walden and Peentz Dubble. Roberta has studied yoga at the Ramamani Iyengar Yoga Memorial Institute in Pune, India during June 2011, February 2014 and attended Abhijata's intensive in Pune, India December 2016. Roberta is currently enrolled in Peentz Dubble's two year Iyengar Yoga Teacher Training Program. Additionally, Roberta completed training and certification with Elise Browning Miller as 'Yoga for Scoliosis' instructor. She completed a 500 hour Hatha Yoga Certification program with AURA Wellness Center and is registered with Yoga Alliance as an E-RYT 500. She has been a Certified Meditation Teacher since June 2007 and has been an Usui Reiki Practitioner since 1989. Roberta's Personal Practice Philosophy: Health issues have changed and deepened my practice. You will see many photos of me using a variety of props. On days I don't feel well, instead of saying, "I can't practice today", Iyengar Yoga has taught me to say, "How can I practice today".
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2 Responses to Question & Pose of the Month

  1. Nige' says:

    You’re amazing. [And it’s quite extraordinary how you move within each pose – when you make corrections, etc.] You have no idea how much I wish you were the friend on the corner rather than the friend in another corner of the world! You could sort out my mash potatoes… : )

    • Thanks my friend. I actually wrote that blog for you.

      My family and I will have to invade your house and meet you and Sue in person. 🙂 My husband has family in Italy and we try to see them every few years. I’ve never been to England and maybe we can visit on the way home on our next trip.

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