Extended Triangle Pose (Utthita Trikonasana)

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.

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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