Utthita Trikonasana tones your legs and opens your hips. Utthita Trikonasana can also help relieve backaches and sciatica.
Take an ujjayi breath against the back of your throat and maintain this quality of breath throughout your practice.
Turn your left (back) foot in slightly.
Externally rotate your right (front) leg out to a 90-degree angle. Align your right heel with the arch of your left foot.
Lift your arches and ankles.
Lift up on your front quadriceps to straighten your right leg and lift your knee cap. Aligning the knee to the second toe.
Lift your inner left leg thigh into the groin and away from the floor. Your quadriceps should move back into your hamstring. Keep your left knee straight (do not lock your knee) and your outer thigh firm.
Keep your pelvis in neutral position.
Firm the front buttock under as you press your back thigh back.
With an inhalation bring your right hand down on to your left leg or onto the floor if possible.
Keep your eyes straight ahead. Draw up on the front side and lift the chest. Stretch the arms from the center of your chest.
Turn your chest and head to look up at the ceiling. Extend your arm.
Inhale and come up. Turn your feet to the front.
With an exhalation turn the feet to the left. Turn your right foot in slightly and your left foot out 90 degrees.
Align your heel with the arch of the front foot.
As you lift the front thigh. The left thigh will turn out so the knee and the shin are aligned with the toes.
Keep pressure on the outer edge of your right foot.
With an exhalation, bring your left hand down to your leg or if possible onto the floor under your shoulder.
Lower your shoulders and draw your tailbone into your body and lift your chest. Turn the chest and head into the ceiling.
With an inhalation, come back up and turn your feet to the front.