• Utthita Trikonasana


  • Beginning in Warrior II, straighten the front leg, keeping a micro-bend in the knee to avoid hyper-extending
  • Ground down through the big toe and all four corners of the front foot to help balance
  • Imagine someone pulling the front arm forward and out, sliding the whole upper body forwards from the hips
  • Hinging from the hips and keeping the upper body upright and side-on, tip forwards, bringing the bottom hand to rest gently on the shin OR back of the hand resting against the inner calf
  • Bring the top arm up, reaching towards the sky OR keep the top arm on the hip
  • Draw the belly button back towards the spine, keep rotating from the navel centre, stacking the hips
  • Draw shoulder blades down the back, top shoulder back, opening up the chest and shoulders
  • Avoid dumping weight into bottom waist – lengthen and pull up through the bottom waist, engaging the core
  • Gaze up towards the top arm, shoulders relaxed
  • Options for tight hamstrings: Place a block near the inside calf of front leg, directly underneath the shoulder. Rest fingertips lightly on the block – avoid leaning too much weight on block.
  • Options for stiff or tight neck: Keep gaze down towards bottom foot or straight towards the side. Keep shoulders relaxed, neck neutral.
  • Options for tight shoulders: Keep top arm on top hip.


  • Stretches and opens neck, arms, shoulders, chest, waist, upper body, hips, groin and hamstrings
  • Strengthens arms, shoulders, core, thighs and calves
  • Challenges balance

DSC02854Option to use a block underneath the shoulder if the hamstrings are tight, and keep gaze down to avoid straining the neck.