Uttitha Trikonasana A Cues
Internal Cues:
- Front Knee Extension: Feel your front knee straightening, creating a sense of lengthening through the entire leg.
- Back Knee Extension: Focus on extending the back knee, feeling a stretch and strength in the back leg.
- Back Foot Movement: Sense the inward rotation and the slight lifting of the outer edge (supination) of your back foot.
- Front Foot Rotation: Be aware of rotating your front foot outward to 90 degrees, grounding it firmly.
- Trunk Lateral Flexion: Feel the side of your trunk stretching as you laterally flex, creating space in your waist.
- Front Hip Flexion: Tune into the sensation of your front hip flexing, aligning it with the direction of your front foot.
- Back Hip Extension and Rotation: Notice your back hip extending and opening outwards, aligning your hips with your back leg.
- Shoulder Abduction: Be conscious of lifting both shoulders away from your ears while keeping them relaxed.
- Elbow Extension: Feel both your elbows extending fully, creating a sense of length through the arms.
- Neck and Head Rotation: Turn your head upwards, feeling a gentle rotation in your cervical spine, aligning your gaze upwards.
External Cues:
- Front Leg as a Supporting Pillar: Imagine your front leg as a strong pillar supporting your entire body, rooting firmly into the ground.
- Back Leg as a Stabilizing Force: Visualize your back leg as a stabilizing force, keeping your pose balanced and strong.
- Back Foot Anchor: Think of your back foot as an anchor, stabilizing and grounding your stance.
- Front Foot Steering: Picture your front foot steering the alignment of your entire body.
- Trunk as a Bending Willow: Imagine your trunk like a willow, bending gracefully to the side.
- Hips as a Balanced Scale: Visualize your hips as a balanced scale, aligning and adjusting to stabilize your posture.
- Shoulders as Wings: Picture your shoulders as wings, gently lifting and broadening to expand your chest.
- Arms as Long Levers: Extend your arms like long levers, reaching out to engage the entire upper body.
- Gaze as a Guiding Light: Direct your gaze upwards as if following a guiding light, aligning your neck and head gracefully.
These cues, both internal and external, are designed to help practitioners deepen their understanding and execution of the posture, focusing on body awareness and spatial orientation.
