Utthita Trikonasana – Extended Triangle Pose


Utthita Trikonasana – Extended Triangle Pose – is a foundational standing yoga pose. Extended Triangle pose is a challenge for the hamstrings as well as the adductor muscles of the legs and also a great posture for the general health of the legs and hips. This pose will create stability in our lower three chakras while we expand our heart chakra to its full blooming potential.

How to do Triangle Pose – Trikonasana:

Step your feet a comfortable distance apart. Lift your arms parallel to the floor and reach them actively out to the sides with shoulder blades down and palms facing down.

Turn your left foot in slightly and your right foot out to the right 90 degrees. Bring your heels in line with one another. Firm your thighs and turn your right thigh outward, align your center of the right knee cap in line with your second and third toe.

TrikonReach and extend your torso to the right directly over your right leg, bending from your hip joint rather than your waist. Press your back leg’s outer heel firmly to the ground. Keep your torso equally long on both sides. Draw your tailbone toward the back heel.

Place your right hand on your shin, ankle, or the floor outside your right foot. A prop like a block can also support your posture by bring the floor a little closer if you experience tightness in this pose. It is important that both sides of your torso are equally lengthened. Reach your top hand toward the sky, in line with your shoulders. You can gaze at your top hand or, if this is uncomfortable for the next, gaze at you bottom hand instead. It is vital that you keep your neck free from any strain.

To exit Triangle Pose lift yourself upright with legs firm and repeat on the other side.

Warm-up Poses for Trikonasana:

Tadasana  /Mountain Pose

Vrksasasana /Tree Pose

Benefits of Trikonasana

  • Stretches and strengthens the thighs, knees, and ankles
  • Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
  • Stimulates the abdominal organs
  • Improves digestion

Shades of Yoga is a yoga teacher training company running year-round yoga teacher training courses in Bali and Costa Rica. Details here.




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