Extended Triangle Pose (Utthita Trikonasana) – Practice This Asana In 3 Easy Steps | Yoga With Nutan

EXTENDED TRIANGLE POSE

Sanskrit Name – Utthita Trikonasana

Sanskrit Name Meaning – Utthita – Extended, Tri – Three, Kona – Angle, Asana - Pose

Type of Asana – Standing Yoga Pose

Target Areas – Hips

WHAT IS EXTENDED TRIANGLE POSE (UTTHITA TRIKONASANA)?

Extended Triangle Pose (Utthita Trikonasana) is a standing yoga pose that opens your chest, activates your core muscles and lengthens your spine. It energises your body and helps relieve feelings of stress and anxiety.

DO NOT PRACTICE EXTENDED TRIANGLE POSE (UTTHITA TRIKONASANA) IF:

1. You have a hip injury

2. You’ve recently had surgery

BENEFITS OF EXTENDED TRIANGLE POSE (UTTHITA TRIKONASANA)

1. Relieves feelings of stress and anxiety

2. Lengthens the spine and strengthens the legs, arms and core muscles

3. Opens the chest, hips and groin muscles

4. Improves digestion

HOW TO PRACTICE EXTENDED TRIANGLE POSE (UTTHITA TRIKONASANA) IN 3 EASY STEPS

1. Start in Mountain Pose (Tadasana). Step or jump your feet hip width apart. Actively reach your arms out to the side with your palms facing down towards the ground. Turn your right foot to 90 degrees and turn your left foot in. Align your right heel with the arch of your left foot.

2. Exhale and extend your torso to the right. Stretch through your hip joints. Rest your right hand on your shin, ankle or floor (whatever is more comfortable) and stretch your left arm to the sky. If you can, gaze up towards the sky, if this is not comfortable keep your gaze in a neutral position.

3. Stay in this pose for as long as you feel comfortable. When you are finished, come out of the pose and repeat it on the other side.

EXTENDED TRIANGLE POSE (UTTHITA TRIKONASANA) VARIATION – REVOLVED TRIANGLE POSE & BOUND TRIANGLE POSE

Revolved Triangle Pose (Parivrtta Trikonasana) – As you come out of Extended Triangle Pose turn your left foot 90 degrees and your right foot in. Twist your body and place your right hand next to your left foot and stretch your left arm up towards the sky. Gaze upwards towards your left hand but if this is difficult keep your gaze neutral straight ahead. Stay in the pose for as long as you feel comfortable, come out of the pose and then repeat on the other side.

Bound Triangle Pose (Baddha Trikonasana) – From Extended Triangle Pose bring your stretched arm to the back of your hip crease. Wrap the hand touching the floor through the bottom of your front thigh and interlace your fingers. Extend your front leg until it is completely straight. Gaze over your shoulder.

PREPARATORY POSES

Mountain Pose – Tadasana

Tree Pose - Vrksasana

FOLLOW UP POSES

Reverse Warrior – Viparita Virabhadrasana

Wide-Legged Standing Forward Bend – Prasarita Padottanasana