If you're moving along into your 2nd or 3rd Trimester, you've probably begun sleeping on your side. Often times this causes pain or numbness in the hips, as well as restlesness in the legs. By practicing Trikonasana or Triangle Pose you will be able to stretch the outer hip and the inner thighs, strengthen the legs, and elongate the spine. For this pose you may need a yoga block or a similar prop like a sturdy book will do.
To begin, start in a wide-leg stance with the legs 3 to 4 feet apart. Turn the left foot out so the heel is in line with the arch of the right foot. Keep the left leg straight, but make sure the top of the thigh, the knee, and the foot are in line with each other. Place the block on the inside of your left foot.
Bring the arms parallel to the floor and gaze over your left arms. Reach the left arm forward following the direction of your gaze as you tilt the pelvis. Keeping both sides of the torso even, lower your left hand to the block or the the left shin. Use the block or your shin only if necessary. Do not place the entire weight of your upper body on the block/shin. Keep your legs strong.
While creating firmness in the legs, continue to extend the left ribs as you stretch the right arm vertically and rotate the right hip and shoulder upward. If it is comfortable for your neck look up at your right hand. If not, just look forward, but keep the head lifted and the spine elongated.
Breathe normally and stay in the pose for 5-8 breaths. To challenge yourself, lift the hand off of the block to increase the strength in the legs further.
When you are ready to release from the pose, bend the left knee and bring yourself up to Warrior 2 (click here to see information on this pose). Turn the left toes to face the same as the right, then turn the right foot out so the heel is in line with the left arch. Now that you've changed legs, continue on this side and hold for 5-8 breaths. Return to Warrior 2. Turn the right toes in so now you're in a wide leg stance with the feet parallel to each other.
From here you have two options. You can simply “heel-toe” walk the feet together, round out the spine and come to standing. Or you can take a wide-leg forward fold. For the fold, place your hands on your hips and fold toward the floor with a flat back. Bring your hands to the floor or a block, keep your legs straight (if your hamstrings are tight you can give a slight bend to the knees), relax your low back. Take 3-5 breaths here before you “heel-toe” walk the feet together and come to standing.
To begin, start in a wide-leg stance with the legs 3 to 4 feet apart. Turn the left foot out so the heel is in line with the arch of the right foot. Keep the left leg straight, but make sure the top of the thigh, the knee, and the foot are in line with each other. Place the block on the inside of your left foot.
Bring the arms parallel to the floor and gaze over your left arms. Reach the left arm forward following the direction of your gaze as you tilt the pelvis. Keeping both sides of the torso even, lower your left hand to the block or the the left shin. Use the block or your shin only if necessary. Do not place the entire weight of your upper body on the block/shin. Keep your legs strong.
While creating firmness in the legs, continue to extend the left ribs as you stretch the right arm vertically and rotate the right hip and shoulder upward. If it is comfortable for your neck look up at your right hand. If not, just look forward, but keep the head lifted and the spine elongated.
Breathe normally and stay in the pose for 5-8 breaths. To challenge yourself, lift the hand off of the block to increase the strength in the legs further.
When you are ready to release from the pose, bend the left knee and bring yourself up to Warrior 2 (click here to see information on this pose). Turn the left toes to face the same as the right, then turn the right foot out so the heel is in line with the left arch. Now that you've changed legs, continue on this side and hold for 5-8 breaths. Return to Warrior 2. Turn the right toes in so now you're in a wide leg stance with the feet parallel to each other.
From here you have two options. You can simply “heel-toe” walk the feet together, round out the spine and come to standing. Or you can take a wide-leg forward fold. For the fold, place your hands on your hips and fold toward the floor with a flat back. Bring your hands to the floor or a block, keep your legs straight (if your hamstrings are tight you can give a slight bend to the knees), relax your low back. Take 3-5 breaths here before you “heel-toe” walk the feet together and come to standing.
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