The Sanskrit word tri means three and kona means corner or angle. Thus “three corner or three angle posture” is often called the triangle posture. This posture is also known as the utthita trikona-asana. Utthita means stretched or extended thus this is the Extended Triangle Pose.
Utthita Trikonasana – The Triangle Pose
How to do Utthita Trikonasana or The Triangle Pose:
- Step 1: Stand in Tadasana. With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right kneecap is in line with the center of the right ankle.
- Step 2: With an exhalation, turn your torso to the right, and square your hip points as much as possible with the front edge of your sticky mat. As you bring the left hip around to the right, resist the head of the left thigh bone back and firmly ground the left heel.
- Step 3: With another exhalation, turn your torso further to the right and lean forward over the front leg. Reach your left hand down, either to the floor (inside or outside the foot) or, if the floor is too far away, onto a block positioned against your inner right foot. Allow the left hip to drop slightly toward the floor. You may feel the right hip slip out to the side and lift up toward the shoulder, and the torso hunch over the front leg. To counteract this, press the outer right thigh actively to the left and release the right hip away from the right shoulder. Use your right hand, if necessary, to create these two movements, hooking the thumb into the right hip crease.
- Step 4: Beginning students should keep their head in a neutral position, looking straight forward, or turn it to look at the floor. More experienced students can turn the head and gaze up at the top thumb. From the center of the back, between the shoulder blades, press the arms away from the torso. Bring most of your weight to bear on the back heel and the front hand.
- Step 5: Stay in this pose anywhere from 30 seconds to one minute. Exhale, release the twist, and bring your torso back to upright with an inhalation. Repeat for the same length of time with the legs reversed, twisting to the left.
Benefits of UtthitaTrikonasana or The Triangle Pose:
- Strengthens and stretches the legs
- Stretches the hips and spine
- Opens the chest to improve breathing
- Relieves mild back pain
- Stimulates the abdominal organs
- Improves sense of balance
Precautions and Care:
Back or spine injury. Perform this pose only with the supervision of an experienced teacher or avoid it altogether. Also avoid this pose if you have:
- Low blood pressure