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Yoga Basics: your guide to the practice of yoga
Standing Yoga Poses arrow five pointed star
Trikonasana Print
Level of Difficutly: Basic

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Instructions

1. From Mountain pose, step the feet wide apart, with the arms out to the side. The feet should be under the wrists, facing forward and parallel.

2. Press your weight into the feet, pull up the knee caps and squeeze the thighs, tuck the tailbone, and feel the legs strong and solid, rooted into the floor.

3. Reach out through the fingertips, trying to touch the side walls. Relax the shoulders down and back, gently opening the chest towards the front of the room.

4. Inhale and press the crown of the head up towards the ceiling. Look straight ahead with the chin parallel to the floor.

5. Inhale deeply into the belly and chest, exhale press into the feet, fingers and crown, feeling your body expanding out in 5 directions.

6. Keep breathing and hold for 4-8 breaths.

7. To release, bend one knee and step back into Mountain pose.

Benefits + Contraindications

Benefits: Five pointed star lengthens, opens and energizes the whole body. This posture also realigns the spinal column and opens the chest, improving circulation and respiration.

Modifications + Variations

Modifications: Place the hands on the hips.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Mountain, Warrior II.

Use one or more of the following postures to build a sequence ending after this pose: Warrior II, Triangle, Goddess, Standing Angle, Standing Yoga Mudra.