Extended Triangle Pose

Extended Triangle Pose
Utthita Trikonasana
(oo-TEE-tah trik-cone-AHS-anna)
utthita = extendedtrikona = three angle or triangle

In this asana, strength is increased in the lower back and upper legs while tension is decreased from the lower and upper back, the hips and the hamstrings through both the twist and the stretching. This posture enhances a students sense of coordination and balance.

Inhale deeply and step your feet out, about 3 feet apart. Your feet need to be in line and pointing forward at right angles. Next raise your arms to shoulder level, be sure that they are in line with each other. Stretch your arms out from the middle of your back. Lift your chest and look straight ahead.

Now turn your right foot out while keeping your hips to the front, and turn your left foot in from 90 to 70 degrees, by pivoting on your heel. Insure your right heel is in line with the instep of the left foot.
This is important as it sets the base for this pose.

The kneecaps and thighs are pulling up as you simultaneously press downward through your feet into the floor. Inhale, extend the spine, exhale as you reach forward with the right arm, tuck your right hip under and press left hip back keeping both side body long.
Take your right hand to a position on your leg or block and lengthen your left arm towards sky. Inhale, extend the neck and spine, exhale, turn your head to look up at your left hand. Keep the thighs firm and rolling around towards the buttocks, moving the left hip back and opening the heart center as you deepen into triangle by extending/energizing with each inhale and softening/surrendering with each exhale.

Breathe easy.

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