This posture is part of the family of stretches and flexes. It acts strongly on the abdomen.

Setting up the posture:

1. Start standing up and put about three feet of space between your feet. Pivot your right foot out and place your hands on your right thigh. Engage your head directly above your right foot. Lightly pivot your left foot towards the inside to reduce the tension on the left knee. Then, for the stability of the posture, shift your foot and leg out (the two heels are not placed on the same alignment.)
2. Maintain the triangle posture (while stretching) for a few breaths, and then let your hands descend along your leg, using the release. Keep you head straight over the foot. Take support with the left hand on the right leg, the hand lower or higher according to your suppleness (the lower the hand, the stronger the pressure on the abdomen is). Slowly lift the right arm and hand towards the sky, following the right hand with your gaze (to place the cervicals in tension).
3. Progressively place the right arm over the left; with the momentum, continue pivoting until the chest is facing upwards. Keep the left arm taut and push with the left shoulder muscles to lift up the bust. Stretch out the spinal column as much as possible; the straighter it is, the greater the stretch can be.
4. Stop/hold the posture
   For this posture, do not rush. Take your time; don’t try to achieve the maximum right away. Take the necessary time to amplify the movement. Try to control the balance and the breathing. The breathing is placed at the level of the abdomen and on the side of the chest, which is extended (stretching on the right leg, chest straight).
5. Hold it for between 10 and 20 breaths, then progressively augment it. The abdomen, being strongly compressed in this position, you must progress slowly towards the final position. Allow time for the abdomen to adapt. To stop the posture, slowly bring the right hand back to its starting point and, preferably, while exhaling. Don’t forget to do the posture with the left leg in front, which will serve you as a conter-position.

The effects

• On the skeleton :

This position is very strong for the skeleton, as many zones are affected at the same time, which partly explains its difficulty. The whole of the spinal column is worked on, in particular the dorsal zone and the thoracic cage and the sternum, which form a group. Which is why this position is interesting, but also difficult; it is very efficient and can become quiet agreeable.

• On the muscles :

In this position, there aren’t many muscles in repose. That said, you should put the accent on the muscles of the spinal column, and the length of the column, so also the thoracic cage, especially the side that is extended. This posture can correct the disequilibrium of the back muscles which often accompany problems such as scoliosis, kyphosis and lordosis.

• On the organs :

Thanks to the important abdominal stretching, the organs are decongested, with the condition that the posture is held for a minimum of three to four minutes. It is a posture which allows for the reduction of the waist measurement. The kidneys, the suprarenal glands as well as all the lymphatic ganglions along the spinal column are strongly stimulated, which boosts the energy and the body heat levels.

• When not to practice this :

After meals, or if one has muscle or joint injuries which are affected by the posture.

Conter-indications :

In the case of balance problems or serious spinal column problems, ask for counsel from a competent professional or therapist (for example, with scoliosis, it is better to hold to position for longer on one side than the other.)

By Jean-Louis an Francis Gianfermi
Association Sankara
Tel.: 01 48 53 38 07
assosankara@aol.com
drawings: Christine Lunel