2. In Iyengar Yoga, triangle stretching is listed as the first introductory class.
3. In the primary series of Ashtanga Yoga, there are many asymmetrical standing postures, and the triangle stretching posture ranks first.
4. Triangle stretching is one of the main forms of Shivananda Yoga 12.
5. Triangle stretching is one of the 26 basic movements of Bikram Yoga.
6. The posture of the mountain. All the standing postures start from the mountain style.
7. When you exhale, walk or gently jump three and a half feet to four feet wide and do a starfish pose.
8. The distance between feet is a matter of experience. More practice will bring experience.
9. If your feet are too open, the energy on the outside of your feet will be lost.
10. If it is too narrow, the energy in your leg will disappear.
1 1. If you stand too wide, you can't strengthen the quadriceps femoris well.
12, if you stand too narrow, it will reduce the flow of hips and spine.
13, you should learn to judge a good distance according to the lever you feel between your feet.
14. When you jump in or jump back from a standing position, you should bend your knees first.
15, you must jump when inhaling.
At the same time, pay attention to your back when you jump.
17. When you jump into a standing position, try to feel like jumping out from behind your body, although it is only a more subtle consciousness.
18, you need to press your elbow down to help open the chest.
19. If your palms are closed instead of extended, your chest will droop.
20. If you stretch a little from your thumb, you will feel your chest open.
2 1, your little finger is connected to the back chest, your middle finger is connected to the middle of the chest, and your mother finger is connected to the front of the chest.
22. Raise your hand parallel to the floor and actively extend to both sides, with your shoulder blades open and your palms down.
23. In starfish and other standing postures, when you raise your arm to the foreign minister for a long time, make sure that your triceps enter the humerus.
24. Lift your arm from the horizontal plane with your deltoid like this.
25. Your trapezius muscle must sink. This will increase your endurance and keep your arms up for a long time.
26. Turn your left foot slightly to the right and your right foot 90 degrees to the right.
27. The right heel and the left heel are in a straight line.
28. Stabilize the thigh and let the right leg rotate outward, so that the right knee and the right ankle are in a straight line.
29. You turn your foot into a transitional posture, which is called Parsva Hasta Padasana.
30. When your front foot turns 90 degrees outward, just turn your foot instead of turning the sole of your foot outward.
3 1. Turn your whole leg from the depth of your Parsva Hasta Padasana to one side.
32.Hip is like a unit of "Yamagata". The same instruction applies to turning the hind legs slightly inward. )
33. Look at your front legs. The skin of your thigh turns completely in the direction where you face your feet.
34. Keep the heel center of the front leg facing your ipsilateral ischium.
35. The second toe of the front leg should turn 90 degrees.
If you have any knee joint problems, in this pose, when the knee joint in question is the front joint, you can pass more front legs so that the knee can rotate more.
37. You want your feet to be in the right position, so that the arch of your feet is in a straight line from the front heel to the back foot.
38. In the initial stage of doing this pose, as long as the heel is kept in a line, it will help to maintain balance and keep the inside foot ball pressing harder against the floor.
39. It should also be noted that in all standing postures, people with wide hips may need to adjust the alignment between heels instead of the traditional alignment between heels and arches.
40. Pregnant women need more space and wider standing posture.
4 1, just like in Yamanashi, the soles of the feet stretch and expand. Stretch all toes wider and longer, but don't let them scratch the floor.
42. Pay attention to the knee of your front foot (the leg that turns 90 degrees) now has a tendency to sag, which is the result of the inward sagging of the thigh.
43. Apply a little force by pulling the inner knee to the outside of your thigh, and forcibly turn the front side of your thigh outwards. Note that it takes almost no effort to do this action. Even with a little effort, for most of us, turning our knees, especially our thighs, is absolutely 90 degrees from our feet.
44. Try to keep looking out until it appears in front of you.
45. Because your thighs and knees are too much outward, you will have to reduce the rotation of the outer ankle to the inner ankle and keep it inside the front foot, because your feet tend to roll to the outer edge.
46. Also in Parsva Hasta Padasana, the rotating feet and legs (the movement that your front legs are doing) will tend to tilt the pelvis towards the front legs.
47. Even in this transitional pose, check the requirements of your pelvis and trunk for Yamanashi. The pelvis is horizontal from side to side.