Utthita Trikonasana – or Extended Triangle Pose – is the quintessential standing pose in many styles of yoga. You will almost inevitably encounter it within your first couple of yoga classes in addition to many years to come. Extended Triangle Pose’s relatively simple set-up contradicts its strength as a stretch for the hamstrings. Creating the foundation of the pose with feet which are grounded and strong legs allows the chest to twist in a deep fashion and to open.
What are the effects of Utthita Trikonasana?
The following list looks at what the effects of Utthita Trikonasana are:
- Strengthens thighs, knees and ankles.
- Stretches hips, groin, hamstrings and leg muscles.
- Removes stiffness in legs and corrects minor deformities.
- Stimulate internal organs.
- Relieves backache and neck sprains.
- Relieves stress.
- Improves digestion.
- Helps to relieve menopausal symptoms and backache, especially in the second trimester of pregnancy.
- Helps with flat feet, sciatica, osteoporosis and anxiety.
The best technique to adopt with var
- Begin in Tadasana. Inhale deeply and jump your feet apart by between one and 1.3 m. Raise your arms sideways in line with your shoulders and your palms facing downwards.
- Turn your right foot 90 degrees to the right and turn your left foot in slightly to the right. Tighten your knees and keep your legs straight.
- Exhales and glide your body over to your right side. Bend your torso and not your waist.
- Place your hand near your right ankle. Strengthen your left leg and press your outer heel firmly to the floor.
- Stretch your left arm towards the ceiling in line with the tops of your shoulders. Continue with your head in a neutral position or, alternatively, turn it to the left with your eyes gazing softly at your left thumb.
- Extend your trunk and pull the top hip back. Keep the back of your hips and chest in a straight line. Keep your knees locked and your right knee in line with your toes.
- Breathe deeply while holding the position between 30 seconds and one minute.
- Lift your palm from the floor, inhale and return to the front with your arms at shoulder height with your feet facing forward.
- Repeat on the other side.
If you are a beginner and you can’t reach the group, place your hand on the ankle or calf. Alternatively, you can also use a block. If you feel unsteady, practise with your back heel, or the back of your torso, against a wall.
Advanced students can place the palm of their hands on the floor behind the leg. If you suffer from a neck problem, we advise that instead of looking up, you look at your bottom foot.
Variation on Utthita Trikonasana
A variation on this asana is Parivrtta Trikonasana (or revolved triangle). To perform this pose:
- Exhale and rotate your trunk, together with your left leg, in the opposite direction to the right. Place your left palm on the floor near the outside of your right foot. Extend your arm in line with your shoulders and gaze at your top hand.
Beginners can use a block under the bottom hand place their top hands-on their wait.
If you have the following conditions, it’s best not to practise this pose:
- Low blood pressure
If you suffer from a heart condition, practise Parivrtta Trikonasana against a wall and keep your top arm on your hip. If you suffer from high blood pressure, turn your head to gaze downward in the final pose.
Preparatory poses are Tadasana and Vrksasana. Follow-up poses are standing poses, seated forward bends or twists. Counter poses are mountain pose and gentle forward standing bend.
If you would like to get a richer understanding of yoga poses, then you need to do our Yoga Instructor Course. For more information, please follow this link.