Overview
Uthita Trikonasana, extended triangle is a full body stretch and a posture
that enables your body to bend sideways, which it doesn’t do in too many
poses. As a result this pose opens up your entire body. While the full
pose may appear difficult to beginners, there are variations that let you
ease into it and learn how to go further over time.
Preparation and Pose Tips
We will start on the right side. Just remember that you need to do the
pose on both sides of your body. Spread your feet 3 to 4 feet apart. If
you are using a block place (recommended for beginners); place it on the
outside of your right foot. Now rotate your right foot 90˚ to the right
and your back foot 45˚ to the right. This is your stance. If you are tall
you can go a little wider on your stance. Take a look and view an
imaginary line from the heel of your front foot to the arch of your back
foot.
Extend your arms and point your fingers. Draw your shoulders down. On
an exhale, engage your right thigh. Lower your right arm down behind your
right leg, placing your hand either onto the top of the block or onto the
floor with your hand a few inches behind your heel. If it helps you
balance you can rest your right hand below your leg (and if that’s all you
can do then it’s o.k. and you can use your leg as a rest. Just don’t grab
your leg. It’s better to let your hand just balance on it. If you can
continue moving your hand down to the block or the floor. As your right
arm goes down your left arm stretches upward towards the ceiling, palm
forward.
Both of your hips face forward. Like they are between a pane of glass.
As your left shoulder moves backward you open your hip. Indeed, if you
find that you are bending over not keeping your hips on the same plane,
then you need to raise your right arm and place it on a block. The hip
opening aspect of this pose is really important. So, press your right
shoulder forward and your left hip back. If you are able turn your head to
look up at your raised hand. If not you can look straight out or down at
your hand on the ground. Breath and feel prana or energy rising up to your
raised hand. On an inhale, tighten your legs and slowly rise. Don’t forget
to fully straighten up before you move to the other side.
Benefits
This pose does a lot! It stretches your ankles, hamstrings, thighs,
calves, knees, hips, groins, shoulders, chest, and spine. It stimulates
your abdominal organs which can improve digestion. When you bend to the
left you squeeze organs on that side of your body, which helps stimulate
your spleen. When you bend to the right it stimulates your liver. Although
it is a “first chakra” pose, you are also opening and stimulating your
heart chakra (Anahata chakra).
Advanced or Partner
If you work alone you can do this pose close to a wall to keep your
alignment proper. One variation is to move your top arm at an angle over
your head. It forms a straight line with your back leg; or for a deeper
side stretch moves parallel to the ground with the palm facing down. Look
up towards your palm.
Chakra
Uthita Trikonasana is a first chakra pose.
Precautions
If you have heart conditions, high blood pressure or neck problems consult
your physician first. Also, don’t over twist in the pose.
Timing
This pose is good for four to ten breaths.
Recovery and Counterpose
Seated forward bends and twists are good follow-up poses.
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