What is Extended Triangle Pose?
- 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.
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
- Tones the abdominal organs
- Improves the flexibility of the spine
- Alleviates backache
- Stimulates digestion, relieving gastritis, acidity, and flatulence
- Tones the pelvic organs, correcting the effects of a sedentary lifestyle or faulty posture
- Extended Triangle Pose alleviates backaches
- Corrects alignment of the shoulders
- Reduces stiffness in the neck, shoulders, and knees
- Tones the ligaments of the arms and legs
- Helps relieve menstrual disorders
- Helps treat neck sprains
- Massages and tones the pelvic area
- Extended Triangle Pose strengthens the ankles
- Extended Triangle Pose reduces discomfort during menstruation
Cautions for Utthita Trikonasana
- Do not practice Extended Triangle Pose if you have stress-related headaches, migraines, eye strain, diarrhea, low blood pressure, varicose veins, or if you are depressed, or extremely fatigued.
- Patients of rheumatoid arthritis who have fever should avoid this asana.
- Do not practice during menstruation.
- If you have high blood pressure, do not look up at the raised arm in the pose.
- If you have cervical spondylosis, do not look up for too long.
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.
How to do Extended Triangle Pose (Utthita Trikonasana) – Step by Step Procedure
Here are the step wise instructions on how to do Extended Triangle Pose
- 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.
- 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.
- 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.
Beginners: To maintain your balance during this step, always keep to the sequence of turning in your right foot first. Once you have done this, turn your left foot out.
Intermediates: For a better stretch in the final pose, press your left heel down on the floor and raise your toes toward the ceiling. Then tighten the left knee and flatten your foot on the floor again.
- Exhale, and bend your torso sideways to the left.
- Place your left palm flat on the floor, and press your left heel down on the floor. Adjust your pose until your weight rests on your left heel and not on your left palm.
- Raise your right arm up toward the ceiling, in line with your shoulders and left arm.
- Turn your head, keeping your neck passive, and fix your eyes on your right thumb.
- Stay in the pose for 20-30 seconds.
- Do not take deep breaths, but breathe evenly.
- When you bend, first grip your left ankle with your left hand.
- Bring the left buttock forward slightly.
- Place your right hand on your right hip.
- Once you feel steady in this pose, follow the instructions above.
Advanced work in the pose
- Keep your right arm steady, as it is the “brain” of the pose. Work on your back.
- Imagine your body is being pulled in opposite directions from the spine.
- Check that both shoulders are equally stretched out. Make sure that your torso revolves slightly upward and back.
- Keep the back of your neck in line with your spine but relax your throat, keeping the muscles of your neck passive.
- Ensure that your tailbone and the back of your head align with each other, and that your whole body is balanced symmetrically in one plane.
Coming out of the pose
- Inhale, and lift your left palm from the floor. Stretch your right arm out to the side and straighten your torso gradually.
- Bring your arms down to your sides. Turn your feet to face forward. Repeat the pose on the other side.
- Then exhale, and come back to Tadasana.