UTTITA TRIKONASANA – Extended Triangle Pose

This pose is hands down my absolute favourite standing pose. When I’m in it I feel like I could spend hours in it. But it sure hasn’t always felt that way! Despite Uttita Trikonasana being on most basic or beginner syllabus, it is often still quite challenging. It has even been affectionately coined ‘Trickyasana’ by some yoga teachers. Time & persistence, as well as a commitment to proper alignment will let you experience the joy that this pose can bring.

Here’s why you should stick at it:

  • Stretches and strengthens the thighs, knees, and ankles
  • Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
  • Stimulates the abdominal organs
  • Helps relieve stress
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves backache

Here’s how to do it:

  1. From Tadasana, step your feet a leg length apart. Align your feet, turn your right foot out 90 degrees and you left foot in slightly, so the outer edge of your left foot is parallel with the short end of your mat. Your right heel should align with the center arch of your back foot.
  2. Draw energy up your legs to your pelvic core, and then extend energy down through the legs so the four corners of your feet become engaged against your mat.
  3. As you inhale raise your arms to the just above shoulder height and reach them actively out to the side with your palms facing down.
  4. As you exhale and extend your torso to the right directly over your right leg, bending from the hip joint, not the waist. Keep your right leg straight & strongland press big toe mound into the ground. Keep the left outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Lift and tone the low belly and lengthen the tailbone toward the back heel.
  5. Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without shortening the sides of the torso. Stretch your left arm toward the ceiling, in line with your shoulders. Keep your head in a neutral position or  if its right for your neck turn your gaze to your top hand.
  6. You can stay in the pose for up to a minute. Then to come out firmly press your feet to the floor, keep your legs strong, and inhale come back up to standing.
  7. Turn the feet to repeat on the other side.

Here’s how to keep it safe:

  • Don’t practise if you are suffering from Headache or Diarrhea
  • If you suffer from a Heart Condition: Practice against a wall. Keep the top arm on the hip.
  • If you suffer High blood pressure: Turn the head to gaze downward in the final pose.
  • If you have any Neck problems: Don’t turn your head to look upward; continue looking straight ahead.

Categories: Practise