Utthita Trikonasana Yoga Pose

About Utthita Trikonasana

Utthita Trikonasana, called extended triangle pose in English, requires nearly the same setup and execution as the regular triangle pose, except the stance is wider to open the pelvis, and the hand placement varies slightly. For instance, if you’re reaching your left foot with your left hand, grab your big toe or place your lower hand flat on the ground beside the foot, rather than stopping at the shin or ankle.

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

  • Engage your right thigh muscles and draw your right femur into its socket.
  • Extend your right hand toward the front of the room, keeping your right hip tucked.
  • Lower your right hand down, onto your shin or ankle. If you are more open, bring your right hand to the floor on the inside or on the right foot. Do whichever one feels most comfortable.
  • The left shoulder stacks on top of the right one as you open your chest, reaching your left fingertips toward the ceiling while keeping your left shoulder rooted in its socket.
  •  Turn your head to take your gaze up toward your left fingertips. If this is uncomfortable for your neck, it’s also fine to keep the head in a more neutral position.
  • Continue to draw your right thigh muscles upward, deepening the crease in your right hip.
  • Soften your right knee slightly to prevent hyperextension. (This is called a microbend.)
  • Stay for at least 5 breaths.
  • Repeat the pose with your left leg forward.