Elongated triangle pose
1. Take Tadasana.
2. Inhale and jump placing apart legs and arms to the sides. The legs should be 2–2.5 times wider than the shoulders length, the arms should be extended horizontally.
3. Rotate your right foot 90 degrees to the right and your left foot slightly to the right.
4. Exhale and bend to the right, keeping your legs and arms straight. Try to reach the floor with your right hand outside your right leg. If possible, lower your right hand with your palm to the floor.
5. Keep your left hand upright in line with your right hand.
6. Do not bend the legs at the knees, deliberately tensing the muscles, especially the right leg. If you can't reach the floor with your hand, it doesn't matter - do it as it turns out. The main thing is not to bend your legs.
7. Look at the thumb of the upper hand. Arms, legs, and torso should be in the same plane.
8. Maintain the pose for up to 1 minute, breathe deeply.
9. While inhaling, straighten, exhaling, turn your feet to the other side and repeat the asana with a tilt to the left. Try to keep your hands in one line all the time.
10. While inhaling, straighten up, unfold your feet normally, exhale and jump back to Tadasana.
In this asana, the muscles of the legs and back are stretched and strengthened, the abdominal organs are toned, the chest is expanded. Stiffness in the legs, back and neck disappear, pain in these parts of the body decreases.
Text: From the book of Ar Eddar “The Beginning of Hatha Yoga”