Utthita Trikonasana adaptations (short videos)
1There 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.
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
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 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
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 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
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
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
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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.