Extended Triangle Pose (Utthita Trikonasana)

Interesting Fact: Extended Triangle Pose, or Utthita Trikonasana, is a quintessential standing pose that forms various triangles with your body. The larger triangle is created between your front and back legs and the floor, while smaller triangles form between your arm, front leg, and side body. This pose is a staple in many yoga practices due to its comprehensive benefits and foundational nature.

Benefits of Extended Triangle Pose

Physical Benefits:

• Strengthens Legs: Builds strength in the legs, knees, and ankles.
• Stretches Side Body: Provides a deep stretch to the side body, from the feet to the fingers.
• Opens Hips: Helps to open and stretch the hips and groin.
• Improves Balance: Enhances balance and stability.
• Enhances Digestion: Stimulates digestive organs, improving digestion.
• Relieves Back Pain: Can help alleviate lower back pain and stiffness.

Energetic Benefits:

• Energizes the Body: Stimulates and energizes the entire body.
• Enhances Focus: Requires concentration, improving mental focus and clarity.
• Grounding: Helps ground the practitioner, fostering a sense of stability and calm.

Contraindications

• Knee Injuries: Avoid if you have knee pain or injuries.
• Hip Injuries: Use caution if you have hip issues.
• Shoulder Injuries: Not recommended for those with severe shoulder injuries.
• Neck Issues: Avoid looking upward if you have neck problems; keep the gaze forward or downward.
• Low Blood Pressure: Use caution if you have low blood pressure, as the pose may cause dizziness.

Practice Guide

1. Getting into the Pose:

• Starting Position: Begin in Tadasana (Mountain Pose) with your feet together and arms alongside your body.
• Step Feet Apart: Step your feet 3 to 4 feet apart, aligning your heels.
• Arm Extension: Raise your arms parallel to the floor and reach them actively to the sides, palms facing down.
• Foot Position: Turn your left foot in slightly and your right foot out 90 degrees, aligning your right heel with your left heel.
• Engage Thighs: Firm your thighs and turn your right thigh outward, so the center of your right knee cap is in line with the center of your right ankle.

2. Moving into the Pose:

• Extend Torso: Exhale and extend your torso to the right directly over the plane of your right leg, bending from the hip joint, not the waist.
• Hand Placement: Place your right hand on your shin, ankle, or the floor outside your right foot, whichever is comfortable. Stretch your left arm toward the ceiling, in line with your shoulders.
• Align Hips: Ensure your hips are open and aligned, with your left hip slightly forward and your right hip slightly back.

3. Dristi (Gaze):

• Upward Gaze: Look up towards your left hand if your neck allows. Otherwise, keep your gaze forward or downward.

4. Bandhas (Energy Locks):

• Mula Bandha: Engage the root lock by gently contracting the pelvic floor muscles.
• Uddiyana Bandha: Slightly draw the lower abdomen in and up to support the core.

5. Mudras (Hand Gestures):

• No Specific Mudra: Hands are actively engaged in supporting the body, so no specific mudra is used.

6. Breathing:

• Deep Breaths: Maintain deep, steady breaths through the nose, allowing the breath to flow naturally and calmly.

7. Counter Pose:

• Standing Forward Bend (Uttanasana): After holding Utthita Trikonasana, come into a forward bend to release the spine and hamstrings.

8. Exiting the Pose:

• Return to Standing: Inhale and lift your torso back to standing, bringing your arms back to parallel with the floor.
• Feet Together: Step your feet back together into Tadasana.
• Shake Out: Shake out your legs to release any tension.

Pro Tips

• Use a Block: If you can’t reach the floor with your hand, use a block for support.
• Focus on Alignment: Prioritize keeping your spine long and your hips open over reaching the floor.
• Engage Core: Keep your core engaged to support your lower back and maintain balance.
• Stay Relaxed: Keep your shoulders relaxed and avoid tensing your neck.