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:
You have a hip injury
You’ve recently had surgery
BENEFITS OF EXTENDED TRIANGLE POSE (UTTHITA TRIKONASANA)
Relieves feelings of stress and anxiety
Lengthens the spine and strengthens the legs, arms and core muscles
Opens the chest, hips and groin muscles
HOW TO PRACTICE EXTENDED TRIANGLE POSE (UTTHITA TRIKONASANA) IN 3 EASY STEPS
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.
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.
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.
Mountain Pose – Tadasana
Tree Pose - Vrksasana
FOLLOW UP POSES
Reverse Warrior – Viparita Virabhadrasana
Wide-Legged Standing Forward Bend – Prasarita Padottanasana