Transforming Fear to Joy

YOGA ACTIONS for Utthita Trikonasana

Yoga asanas, when combined with yoga actions, move us deeper into our journey of self-realization. Rather than emphasizing the external shape of each pose, one’s inner experience within each pose is revealed in the form of sensations, emotions, and thoughts.

Our Annamaya Kosha (physical body) shows us where tension, blockage, and pain is held in our muscles, bones and tendons. Our Pranamaya Kosha (energy body) reveals blockages and dis-ease in nadis, organs, and chakras thus limiting circulation, respiration, digestion, etc. While our Manomaya Kosha (mental-emotional body) unveils our negative belief patterns and social conditioning, which limit us from living in our genius and sharing this genius in service to others.

Ultimately, the integration of our Annamaya, Pranamaya, and Manomaya Koshas liberates our Vijnanamaya Kosha (wisdom/truth body). When we have the capacity to live ‘in truth’, guided by our intuitive connection to all that is, we merge with our Anandamaya Kosha (bliss body). So first we heal, and then through this healing and awareness process, we discover our truth and transform into who we want to be.

Committing to a daily practice of asana establishes us on our healing journey. Even one pose, with yoga actions that touch the first three koshas, is a new beginning. Click on the audio file below for my verbal instructions.

  • Yoga Action (Annamaya Kosha):
    – lift the inner ankles, inner calves, inner knees, and inner thighs up into the inner groins of both legs.
  • Yoga Action (Pranamaya Kosha):
    – lift the left & right sides of the tailbone up toward the navel.
  • Yoga Action ( Manomaya Kosha):
    – rest in the pose by silently repeating to yourself “All is well. All shall be well.”

NOTE: It may take more than one pose before you awaken these areas in your body and you begin to feel the arising sensations. In that case, apply the three yoga actions to the following poses —


For more asanas, sequences, and yoga actions for standing poses, click here.


Picture of Author: Helen Maupin

Author: Helen Maupin

Helen is passionate about transforming fear into love — from her, for her, for all. She expresses her commitment to transformation through writing poetry, self-awareness and yoga books, co-designing organizations into adaptive enterprises and deepening her daily meditation and yoga practices.


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