Extended Triangle Pose

Utthita Trikonasana

Extended Triangle Pose

What is Extended Triangle Pose?

Extended triangle pose, or utthita trikonasana, is a standing yoga posture that improves balance and flexibility. In this posture, straight legs are spread apart with one foot at a 90-degree angle. With both arms extended, the body bends toward the lead foot so that one arm reaches toward the ground and the other toward the sky.

Instructions

  1. Beginning in mountain pose, turn to the right and step your right foot back about three feet.
  2. Pivot your right foot until it is pointing to the back of the mat, while your left foot turns slightly in.
  3. Grab your right big toe with your right hand, extend your left hand to the sky.
  4. Rotate your left hip up and back.
  5. Look up toward your left hand.
  6. Breathe as you hold the pose.

Cautions

  • For beginners, if there are neck problems focus your gaze forward instead of upwards

Benefits of Extended Triangle Pose

  • Stretches legs, ankle joints, hips, and shoulders
  • Stretches the side body and hip flexors
  • Strengthens legs, abdominals, obliques and back
  • Stimulates energy pathways in the body
  • Improves digestion
  • Improves balance and flexibility

Extended Triangle Pose Details

Sanskrit Name
Utthita Trikonasana
Pronunciation
oo-TEE-tah trik-cone-AHS-anna
Pose Level
Beginner
Yoga Type
Ashtanga Yoga, Hatha Yoga
Drishti
Hastagrahe (Tip of the hand)
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