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 Dell'Anno E-RYT 500, Certified Yoga for Scoliosis Trainer Owner EssentialYoga Studio. Roberta has been practicing yoga since 1988 and teaching yoga since 2004. She has studied extensively under master yoga teachers Patricia Walden, Manouso Manos, Zoë Stewart, Sri Arun H.S., Elise Browning Miller, and others. She completed a two year Iyengar Yoga Teacher Training program with Sr. Iyengar Teacher, Peentz Dubble in June 2017 and continues her weekly studies with Sr. Iyengar Teacher, Manju Vachher. Roberta has studied yoga at the Ramamani Iyengar Yoga Memorial Institute in Pune, India during June 2011, February 2014 and attended Abhijata's 2-week intensive in Pune, India, December 2016. She completed training and certification with Elise Browning Miller as a 'Yoga for Scoliosis' instructor in 2014, completed a 500 hour Hatha Yoga Certification program with AURA Wellness Center in 2005 and is registered with Yoga Alliance as a E-RYT 500. She has been a Certified Meditation Teacher since June 2007 and an Usui Reiki Practitioner since 1989. The studio provides individual & specialized privates, semi-privates, group private sessions, and yoga workshops. Roberta conducts local and out of town workshops specializing in prop use. She uses props to help students and teachers transform their backbends, twists, standing and seated postures, as well as inversions like sarvangasana (shoulderstand). She also works with individuals who have physical challenges, specifically individuals with Multiple Sclerosis, Parkinson's Disease, scoliosis, and amputees in private, semi-private and group sessions.​​
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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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