• Student Management System
  • Yoga Sequence Builder
  • About Olga
  • Private yoga sessions
  • Virtual Yoga Studio
  • Body Map
  • FAQs
  • Contact
  • Sign up
  • Log in

Sequence Wiz

Every yoga practice must have purpose, order and meaning

  • yoga for your body
  • yoga for your energy
  • yoga for your mind
  • How to design a practice
  • Sequencing basics
  • Teaching tips
  • Yoga “snacks”
  • teachers’ stories

Utthita Trikonasana adaptations (short videos)

1
  • by olgakabel
  • in Pose videos
  • — 28 Aug, 2015

There are many ways of doing Utthita Trikonasana; the main question that we need to answer is why we choose one version over the other. The are ways to emphasize the lateral stretch of the torso, if we choose to, there are ways to focus on relieving neck tension and increasing the range of motion in the shoulder. Some versions of the pose are safer for unstable SI joints and others are a bit riskier.  Today we feature 8 short videos that show you how to adapt Utthita Trikonasana based on your intention.

View

Aug 22

Open
The advantage of this version of Utthita Trikonasana is that you stretch the side of the torso both ways at the same time - you pull the upper body up with your ribcage and arm, and you pull the hip down by putting the heel down. Works great and is accessible to almost anybody! #yoga #LateralBends #UtthitaTrikonasanaAdaptations #sideStretch

The advantage of this version of Utthita Trikonasana is that you stretch the side of the torso both ways at the same time - you pull the upper body up with your ribcage and arm, and you pull the hip down by putting the heel down. Works great and is accessible to almost anybody! #yoga #LateralBends #UtthitaTrikonasanaAdaptations #sideStretch ...

21 0

View

Aug 19

Open
Finally we are getting to Utthita Trikonasana - a powerhouse side bending yoga pose. This week we will keep the feet parallel to each other to isolate the stretching and contracting of the lateral torso structures. This one is a pure side bend ( if you manage to stay in one plane) and it is super useful if you have any sort of asymmetries in your hips, especially in the QL muscles - the infamous "hip hikers". It's good to start experimenting with this simple one before moving on to trickier ones ( that we will feature for the rest of the week) 😀 #yoga #sideStretch #UtthitaTrikonasanaAdaptations #LateralBends #hipImbalances

Finally we are getting to Utthita Trikonasana - a powerhouse side bending yoga pose. This week we will keep the feet parallel to each other to isolate the stretching and contracting of the lateral torso structures. This one is a pure side bend ( if you manage to stay in one plane) and it is super useful if you have any sort of asymmetries in your hips, especially in the QL muscles - the infamous "hip hikers". It's good to start experimenting with this simple one before moving on to trickier ones ( that we will feature for the rest of the week) 😀 #yoga #sideStretch #UtthitaTrikonasanaAdaptations #LateralBends #hipImbalances ...

28 0

View

Aug 28

Open
Just a little compilation of what's possible in Utthita Trikonasana. Each one of those versions serves a specific purpose and needs to be organically blended with the rest of the practice. Creative sequencing is fun! #yoga #LateralBends #UtthitaTrikonasanaAdaptations #YogaSequencing

Just a little compilation of what's possible in Utthita Trikonasana. Each one of those versions serves a specific purpose and needs to be organically blended with the rest of the practice. Creative sequencing is fun! #yoga #LateralBends #UtthitaTrikonasanaAdaptations #YogaSequencing ...

25 0

View

Aug 19

Open
This version of Utthita Trikonasana kicks it up a notch. By lifting out of the side bend slightly and then going deeper into it you are making your QL work harder. It's also useful if the muscles on one side are stronger then the other - then you can do this mini-pump once on the stronger side and twice on the weaker side, for example. Just make sure that you are clear about which side is weaker so that you don't exacerbate the problem! #yoga #hipImbalances #LateralBends #UtthitaTrikonasanaAdaptations

This version of Utthita Trikonasana kicks it up a notch. By lifting out of the side bend slightly and then going deeper into it you are making your QL work harder. It's also useful if the muscles on one side are stronger then the other - then you can do this mini-pump once on the stronger side and twice on the weaker side, for example. Just make sure that you are clear about which side is weaker so that you don't exacerbate the problem! #yoga #hipImbalances #LateralBends #UtthitaTrikonasanaAdaptations ...

17 0

View

Aug 27

Open
The most important thing about this "hitchhiker" adaptation of Utthita Trikonasana is the external rotation of the top shoulder. This is a rare movement both in yoga and our daily life, yet it is an important one to keep your shoulders happy and balanced. Think about it - most activities that you do call for the internal shoulder rotation (driving, typing, cooking - anything you do with your hands in front of you) which, in combination with other factors, can cause shoulder tension over time. Movements like this one help restore the balance. #yoga #LateralBends #UtthitaTrikonasanaAdaptations #hitchhikerAdaptation #NeckStretch

The most important thing about this "hitchhiker" adaptation of Utthita Trikonasana is the external rotation of the top shoulder. This is a rare movement both in yoga and our daily life, yet it is an important one to keep your shoulders happy and balanced. Think about it - most activities that you do call for the internal shoulder rotation (driving, typing, cooking - anything you do with your hands in front of you) which, in combination with other factors, can cause shoulder tension over time. Movements like this one help restore the balance. #yoga #LateralBends #UtthitaTrikonasanaAdaptations #hitchhikerAdaptation #NeckStretch ...

23 0

View

Aug 26

Open
This is one of my favorite versions of Utthita Trikonasana that I call "the arm sweep". It is excellent for relieving tension in the neck because here you alternately contract and stretch the muscles of the neck one side at a time. Important point: when the arm is over the head, the elbow crease should be pointing down, otherwise you can stress the shoulder. #yoga #LateralBends #UtthitaTrikonasanaAdaptations #armSweepAdaptation

This is one of my favorite versions of Utthita Trikonasana that I call "the arm sweep". It is excellent for relieving tension in the neck because here you alternately contract and stretch the muscles of the neck one side at a time. Important point: when the arm is over the head, the elbow crease should be pointing down, otherwise you can stress the shoulder. #yoga #LateralBends #UtthitaTrikonasanaAdaptations #armSweepAdaptation ...

35 2

View

Aug 20

Open
To add even more intensity to your Utthita Trikonasana try this "side pump" - it will work both sides of the torso pretty strongly. Super useful if you like to sit with one foot tucked under, carry a baby on your hip or do any other activity that hikes your hip up. This move is a winning combination of stretching and strengthening that helps to relieve tension in the hips. #yoga #sideStretch #LateralBends #UtthitaTrikonasanaAdaptations #QL

To add even more intensity to your Utthita Trikonasana try this "side pump" - it will work both sides of the torso pretty strongly. Super useful if you like to sit with one foot tucked under, carry a baby on your hip or do any other activity that hikes your hip up. This move is a winning combination of stretching and strengthening that helps to relieve tension in the hips. #yoga #sideStretch #LateralBends #UtthitaTrikonasanaAdaptations #QL ...

30 3

horizontalBar

Follow us on Instagram to get regular videos of different pose adaptations.

horizontalBar

 

Tags: Utthita TrikonasanaTriangle posehow to do Triangle posewhat poses are for

You may also like...

  • How to exercise your brain with mismatched movement (short videos) 16 Oct, 2015
  • Jathara Parivrtti adaptations (short videos) 3 Jul, 2015

1 Comment

  1. Ed Tootill says:
    August 28, 2015 at 7:14 pm

    Desiree Rumbaugh showed this variation. Stand in parsva hasta padasana. Cross the arms in front of upper chest, placing the palms on opposite armpits (hands straddle the front of the humorus/armpit/upper pec). Now bend to the parsva leg side with arms folded. Concentrates the movement in the hips.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Previous story Controversial Utthita Trikonasana: is it necessary to lengthen both sides of the torso?
  • Next story How habitual movement patterns can hurt our bodies
  • Securely store and easily manage all your records about classes and students

  • Create effective yoga practices online using customizable stick figure images

  • Just added to home yoga practice app

  • Unearth your inner joy

  • MAXIMIZE THE EFFECT OF YOUR PRACTICE

  • Reignite your home yoga practice

  • Check out our home yoga practice app

  • GET OUR BEST STORIES
    in a monthly newsletter
  • SAVE ON SEQUENCE WIZ MEMBERSHIP

  • Popular posts

    • 20 superposes that carry maximum benefit with minimum risk

    • “Why is my balance not improving?”: 7 ways to troubleshoot your balance training

    • Three ways to protect your shoulders in your daily life and yoga practice

    • How do you know what a yoga pose is meant to accomplish?

    • Let go of the iHunch: Improve your posture yoga practice

    • How to lengthen your spine without strain

    • Four steps to minimize the stress placed on the intervertebral disks

    • Vital Vagus: What is the vagus nerve and what does it do?

    • 3 types of pain in the butt and what you can do about it

    • Too many asymmetrical poses can create sacroiliac joint issues

    • Rolling up from a standing forward bend can damage your spine

  • Archives

        © Copyright 2013-2020 Sequence Wiz - resources for yoga teachers and yoga enthusiasts | Privacy Policy