Secrets of Utthita Trikonasana, Technique of Extended Triangle Pose in Yoga, Benefits of Asana

Utthita Trikonasana is one of the basic yoga poses in many styles.

Technique

Step 1:

Stand in Tadasana (Mountain Pose). With an exhale, step your foot to the side or slightly spread your legs in a jump to a distance of a meter or a little more; feet parallel to each other. Raise and extend your arms to the sides, keeping them parallel to the floor. Actively pull your arms to the sides, expanding your shoulder blades; palms facing the floor. Stretch your crown upwards, lengthening the line of your neck and spine.

Step 2:

Rest the heel of your right foot on the floor, and, without lifting your heel off the floor, lift your toe and turn your foot and thigh to the right by 90 degrees. Also turn your left foot to the right (approximately 45-60 degrees). Check your legs: both heels should be at the same level - with the described version of the legs turning, the heels should remain at the same level. Tighten your hips, your legs should be strong. The right hip, knee, and toes should point strictly to the right. Pull up your knees.

Step 3:

On the exhale, begin to stretch your body following your arm to the right, directly above your right leg. When stretching, start bending at the hip joint, not at the waist. Your legs should be an immobile base, do not twist your pelvis - for this, press your left leg firmly to the floor. The right arm strives for the floor, and the left arm rises upwards. Unfold your torso to the left, keeping both sides equally long.

Step 4:

Place your right hand on your shin, ankle or on the floor parallel to the outer side of your right foot. Choose the option of placing your hand that will not distort the whole pose - do not tilt your pelvis, do not bend your knees. Actively pull your left arm towards the ceiling, stretch your chest with strong arms in different directions. Keep your head in a neutral position or turn it to the left, following your hand, your eyes gently look at your thumb or into the palm of your left hand.

Step 5:

Stay in the asana for 20 seconds to 1 minute.

Coming out of the pose

On the inhale, pressing your heels firmly into the floor, actively stretch your left arm to the side and raise your torso following your arm. Continue to keep your legs strong, your knees pulled up. Repeat the exercise on the other side, holding the pose for the same amount of time.

Asana Adjustment / Control Points:

1. to avoid bending at the waist when bending, stretch both sides of the body upwards and to the side, that is, stretch not only the “upper” side when bending, but also the lower one;
2. do not lean your body forward - the chest, hips, and limbs should be in the same plane;
3. push your pelvis up with your right fibula, turning your hips and torso outwards more strongly;
4. do not transfer the entire weight to the supporting arm - for this, as if lift your body following the active arm, stretching upwards; the supporting arm should resist such a lifting of the body, pressing into the floor;
5. do not bend your knees - this can cause their injury; bend only as far as your current stretch allows;
6. your feet should lie on the mat with their entire area - if you cannot reach the floor with your hand - use a yoga brick / block as a support for your hand, or place your hand on your foot;
7. do not pinch your neck - for this, pull your shoulders down and to the sides with your hands.

Benefits

Contraindications

Preparatory Yoga Exercises

• Tadasana ;
• Vrksasana.

Advanced Practice

For a deeper practice, align the heel of the front foot with the middle of the arch of the back foot.

Variations

Advanced Option Instead of extending your arm towards the ceiling, as indicated in step 3, extend your ear forward, parallel to the floor.