Extended Triangle Pose (Sanskrit: Utthita Trikoṇāsana / उत्थित त्रिकोणासन)
Extended Triangle Pose or Utthita Trikonasana (utthita trikoṇāsana) is the foundational pose for a variety of standing yoga poses. Mastering this pose allows us to get into other standing yoga poses quite effortlessly as it works to strengthen the hamstrings, thighs, and knees.
Instructions for Doing the Extended Triangle Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- Take a deep inhalation and with a jump spread your legs apart with approx 3 to 3.5 feet distance between your feet. Raise both your arms on the sides till your shoulder level. Keep your arms parallel to the floor with your palms facing downwards.
- Now, twist your right foot towards the right side at a 90-degree angle, while firmly balancing on your left foot. The left foot will point towards the front or slightly towards the right.
- Once you are comfortable balancing your weight in this position, exhale and bend your upper body sideways towards your right, placing your right palm near the right ankle. Ideally, the palm should rest comfortably on the floor.
- Bring your left arm in line with your shoulders by stretching it towards the ceiling. The palm of the left arm should face the front. Keep your knees locked.
- Feel the stretch in your legs, back, chest, hips, arms, and shoulders, and gaze at the thumb of your left hand. Hold this position for 30 to 60 seconds while breathing deeply, but without any jerks.
- Now inhale and lift your right palm off the floor and return to position 2.
- Repeat all the steps with your left leg now. Twist your left foot towards the left side this time while keeping your right foot pointing forward or slightly towards the left.
- Exhale and bend your upper body towards the left side to place your left palm near your left ankle. Keep your right arm stretched, palm facing the front, and gaze at your right thumb for 30 to 60 seconds. Inhale and come back to position 2.
- Exhale and jump back to the original standing position – Tadasana.
Benefits of Utthita Trikonasana
- This pose tones your legs, thighs, hips, and calf muscles.
- It boosts your spine health and opens up your chest.
- It is also a balancing pose that brings stability and steadiness into your system.
- The extended triangle pose is also great for you if you have stiffness in your neck, back, shoulders, or legs.
- This pose improves digestion and stimulates your vital organs.
- It also has therapeutic benefits as it relieves stress and helps you concentrate better.
- This pose is recommended to people suffering from osteoporosis and sciatica.
Precautions
- Do not practice extended triangle pose if you have diarrhea, headache, or migraine.
- If you have a heart condition including high BP, practice this pose against a wall.
- If you have neck issues, do not gaze upwards. Instead, focus on a point on the floor.
- If you can’t reach the floor with your palms, practice with the help of a block.