Extended Triangle Pose (Utthita Trikonasana) – 7 Awesome Health Benefits

What is Extended Triangle Pose (Utthita Trikonasana) ?

Extended triangle pose is a variation of the classic pose. Regular practice of this asana tap energy stored in the tailbone which is an important source of vitality and strength. This helps those who require more energy to function efficiently when under stress.
The pose activates the spine, keeping it supple and well-aligned. It relieves backaches, and reduces stiffness in the neck, shoulders, and knees.

How to do Extended Triangle Pose (Utthita Trikonasana) – Step by Step Procedure

Here is the step wise instructions on how to do Extended Triangle Pose

Step 1

With a shoulder width apart, the first step begins with Standing with your feet.

Now, slightly turn your left toes in

Step 2

Then rotate your right thigh open to the extent until your right toes point directly to the opposite side.
Now, Place your both legs straight and then push and feel your energy flowing through your feet along with pulling your thighs up.

Step 3

At shoulder height, widely spread your arms

Roll your front thigh open and hinge at the front hip
Then, slowly try to lengthen your spine toward the foot and release your bottom side of the palm to the ankle

Preferably, a yoga block to be placed on the outside of the ankle, or may be the seat of a chair.

Special Instructions for Extended Triangle Pose

  • If you have a difficulty in doing this pose, consider trying to use a high chair, and then slowly move down from progressively shorter heights or blocks until you are comfortable to hold the pose with your palm flat on the ground.
  • Now, Place your arms completely straight
  • And then your head looking up in the direction of your left arm pointing upwards

Benefits of Extended Triangle Pose

  1. Tones the abdominal organs
  2. Stimulates digestion, relieving gastritis, acidity, and flatulence
  3. Tones the pelvic organs, correcting the effects of a sedentary lifestyle or faulty posture
  4. Alleviates backaches
  5. Reduces stiffness in the neck, shoulders, and knees
  6. Tones the ligaments of the arms and legs
  7. Helps relieve menstrual disorders

Cautions for Utthita Trikonasana

  1. Do not practice this asana if you have stress-related headaches, migraines, eye strain, diarrhea, low blood pressure, varicose veins, or if you are depressed, or extremely fatigued.
  2. Patients of rheumatoid arthritis who have fever should avoid this asana.
  3. Do not practice during menstruation.
  4. If you have high blood pressuredo not look up at the raised arm in the pose.
  5. If you have cervical spondylosis, do not look up for too long.

Props

A Wall and a Block


Practice against a wall supports the body, reduces strain, and helps to align the body correctly. The mat prevents your feet from slipping, helping to maintain the final balance in the pose. The block helps those with stiff backs to reach the floor, and allows for greater extension of the spine, neck, and shoulders.

  • 1. Spread a mat against a wall. Place a wooden block on its long side on the right edge of the mat. Stand in Tadasana on the center of the mat. Inhale, then spread your feet about 3.5 ft (1 m) apart. Your heels and buttocks should touch the wall. Raise your arms out to your sides until they are in line with your shoulders.
  • 2. Now, turn the right foot out to the right until it is parallel to the wall. Turn your left foot in slightly to the right. Your left heel and buttocks should touch the wall. Keep your left leg straight. Stretch your arms away from your body, keeping them parallel to the floor, with your palms facing down.

“You must keep your arms fully stretched out in this asana.

  • 3. Bend to the right and extend your right arm toward the floor. Place your right palm on the block. Pull the tailbone into your body, keeping your left buttock and shoulders firmly pressed to the wall. Raise the left arm up toward the ceiling. Turn your head and look at your left thumb.

Rest your weight on both heels, and not on your right palm. Breathe evenly, not deeply. Hold the pose for 20–30 seconds. Repeat the pose on the other side.

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