in ,

Extended triangle pose (Utthita Trikonasana) steps, benefits and precautions

The extended triangle is one of the most popular yoga poses for beginners. It is a standing asana which is used to lengthen your spine and provide more flexibility to your neck, shoulders and back.

Extended triangle pose steps, benefits and precautions

Utthita Trikonasana meaning

The name of this pose is derived from three sanskrit words.

  • ‘Utthita’ meaning extended/spread
  • ‘Trikona’ meaning a triangle
  • ‘Asana’ meaning a pose or posture 

It is considered to be a foundational yoga pose and preparatory asana for practitioners who are looking to graduate to the practice of headstands, shoulder stands and back bends.

Extended triangle pose (Utthita Trikonasana) steps, benefits and precautions

How to do the Extended triangle pose?

Here is a step by step guide on how to do the extended triangle pose or Utthita trikonasana.

Step one

Stand with your feet at leg distance. Both your feet should be pointing straight in the forward direction. 

If you are doing this on a yoga mat, ensure that you are aligned along the longer side of the yoga mat. That way, you will have both feet on the mat at all times.

Step two

Now turn only your right foot outwards (towards the shorter side of the yoga mat if you are not doing this on floor) to about 90 degrees so that it is perpendicular to its original position. Now rotate your left foot to about 45 degrees in the same direction.

Ensure that your body is completely stable in this position.

Step three

Take a deep breath and as you are inhaling, lift both your hands and bring them to a position parallel to the floor/mat. In this position, your abdomen will be lifted up a little.

Step four

As you exhale, bring your right arm down towards your right leg while bending on the side. Bend as much as you can. For support, you can place your right hand on the floor or on your leg. Some practitioners do this pose with a yoga block at the initial stages of their practice.

Your left hand at this point will be pointing straight upwards, towards the ceiling. Feel the stretch throughout your body including your neck. 

It is very important in this step to not bend your legs at all while you are trying to touch the floor with your right hand. Use of yoga props can also help in avoid this temptation while you are practicing the pose.

Try to look towards your stretched left hand in the upward direction.

Step five

Try and breathe normally for 10-15 breaths.

Step six

To release the pose, take a deep breath and bring your right and left hand parallel to the ground. 

Step seven

Repeat the same steps from step 1 to 6 for the left side of your body.

Benefits of Extended triangle pose

  1. The extended triangle pose helps in improving the strength and flexibility of your hips, knees and ankles.
  2. It helps in improving the overall functioning of your digestive system and stimulates abdominal organs.
  3. Utthita trikonasana extends your spine and helps in opening up your chest and shoulders.
  4. It is a preparatory pose that provides stretching to your hips, calves and hamstrings.
  5. It also strengthens your back muscles.
  6. For people who suffer from issues like back pain and stiff neck, extended triangle pose is a godsend.
  7. With long term practice of this yoga pose, the practitioners can expect substantial reduction in stress and anxiety. 

Precautions and contraindications

  1. People suffering from knee pain should not practice this yoga pose’.
  2. Anyone with blood pressure issues (high or low) and heart conditions should avoid Utthita trikonasana.
  3. If you have a recent neck, back, hip or shoulder injury, do consult a medical practitioner before you include this asana in your yoga sessions.
  4. If you suffer from issues like headache or migraine, extended triangle pose can aggravate the issue.
  5. If you have an injury in your hamstrung, you should avoid this asana till advised by your medical consultant.

Related yoga poses to extended triangle pose

Leave a Reply

Your email address will not be published. Required fields are marked *

GIPHY App Key not set. Please check settings