This warm-up is a great variation to the traditional Triangle or Triangle, Extended asana, which is also known in Sanskrit as Utthita Trikonasana (oot-HEE-tah tree-kohn-AHH-sah-nah). The full version of this asana has many benefits, however, for a Restorative Yoga practice this variation works best.

Your textbook breaks down this variation and explains how to practice this warm-up. This warm-up (just like the traditional Triangle or Triangle, Extended asana) has many benefits. Both versions help to improve blood circulation as well as respiration. They can also help to strengthen and stretch the neck, shoulders, chest, back, and abdomen along with your quadriceps, hamstrings, calf muscles, and ankles. Other benefits are that Triangles help to open the chest and improve posture through spinal and leg alignment. Due to these benefits, these postures are therapeutic for students with osteoporosis and sciatica. Keep in mind, however, that if you do have sciatica, or lower back pain, you should keep a bit of a bend in your knees to help protect your back.

It is worth also mentioning that one of the biggest benefits of practicing the Restorative Yoga variation described in your textbook, instead of the traditional variation, is that this version is more beneficial for students with high blood pressure, vertigo, and/or shoulder injuries. This is because this variation is not practiced where one hand goes down to the floor while raising the other arm overhead and looking up. This also makes this variation gentler on the knees and hips which is perfect for a Restorative Yoga practice.

Keys to this Warm-Up:

  1. Make sure not to lock your knees.
  2. Make sure to lengthen your back before folding at the hips.
  3. Make sure your hands are placed, on the wall or on a chair, shoulder distance apart and in line with your torso.
  4. Make sure your head is lowered between your arms, with your neck and spine in alignment. so that your torso is parallel to the ground.
  5. Make sure to switch your feet and repeat on the other side.

As explained in your textbook “RESTORATIVE YOGA FOR LIFE,” there are chakras that are benefited by this warm-up. The dosha balance is also affected. See below for a simple breakdown.

Chakra One:Root or Muladhara (root support) Chakra. This is the survival and gravity chakra. Its goals are stability, grounding, prosperity, right livelihood, and physical health. Its location is the base of the spine, coccygeal plexus, legs, feet, and large intestines.
Chakra Two:Sacral or Svadhisthana (sweetness) Chakra. This is the chakra for emotion, sexuality, and attraction of opposites. Its goals are fluidity, pleasure, and relaxation. Its location is the abdomen, genitals, lower back, and hips.
Chakra Three:Solar Plexus, Self-Power, or Manipura (lustrous gem) Chakra. This is the combustion, power, and energy chakra. Its goals are vitality, strength of will, and purpose. Its location is the solar plexus.
Chakra Four:Heart, Love, or Anahata (Unstuck) Chakra. This is the love and equilibrium chakra. Its goals are balance, compassion, and acceptance. Its location is the heart.

VataThis dosha is balanced in this asana.
PittaThis dosha is increased in this asana.
KaphaThis dosha is increased in this asana.

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