How to Do Extended Triangle Pose (Utthita Trikonasana)

Introduction

The Extended Triangle Pose, known in Sanskrit as Utthita Trikonasana, is a fundamental standing pose in yoga practice. “Utthita” means extended, “Tri” means three, and “Kona” means angle, referring to the triangular shape formed by the legs and torso in this asana. This pose has its roots in classical Hatha Yoga and is also prominent in the Iyengar and Ashtanga traditions. Historically, the Triangle Pose has been revered for its ability to simultaneously strengthen and stretch the entire body. It’s often depicted in ancient yoga texts and temple carvings, highlighting its significance in yoga’s long history.

How to Perform Extended Triangle Pose

1. Start in a standing position with your feet about 3 to 4 feet apart.
2. Turn your right foot out 90 degrees and your left foot in slightly.
3. Raise your arms parallel to the floor, palms facing down.
4. Exhale and extend your torso to the right, directly over the right leg.
5. Bend from the hip, not the waist, keeping your torso straight.
6. Lower your right hand to your shin, ankle, or the floor outside your right foot. Extend your left arm straight up towards the ceiling.
7. Turn your head to gaze at your left thumb.
8. Keep both legs straight and engage your thigh muscles.
9. Hold the pose for 30 seconds to 1 minute, breathing deeply.
10. To release, inhale and press firmly through your left heel as you lift your torso. Lower your arms and turn your feet forward. Repeat on the other side.

Modifications and Variations

For Less Flexibility:

• Use a yoga block under your lower hand for support.
• Place your lower hand on your shin or thigh instead of reaching for your ankle or the floor.

For More Challenge:

• Rotate your torso slightly upward, bringing your lower hand to the inside of your front foot.
• Try a twisting variation by wrapping your top arm behind your back.

Variations:

• Revolved Triangle Pose: Twist your torso, bringing the opposite hand to the outside of your front foot.
• Supported Triangle: Perform the pose with your back against a wall for added stability.

Benefits

1. Strengthens the legs, knees, ankles, and feet
2. Stretches and lengthens the spine, hips, groins, hamstrings, and calves
3. Opens the chest and shoulders, improving breathing capacity
4. Stimulates abdominal organs, aiding digestion
5. Improves balance, stability, and body awareness
6. Reduces stress and anxiety
7. May help relieve lower back pain

Cautions

• Those with low blood pressure should come up from the pose slowly to avoid dizziness.
• If you have neck problems, keep your gaze forward or towards the ground instead of looking up.
• People with high blood pressure should keep their top arm on their hip instead of extending it upward.
• If you have a headache, keep your head in a neutral position.
• Those with sacroiliac issues should bend their front knee slightly to reduce stress on the lower back.
• Pregnant women in the second or third trimester should widen their stance and may need to reduce the depth of the pose.