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‘Utthita‘ means extended/spread, ‘Trikona‘ triangle, and ‘Asana’ pose.
The Extended Triangle pose is considered a base pose as extended triangle pose variations can be derived from this pose. It helps boost energy in the body and hence can be included in flow yoga sequences.
Benefits
The calves, hamstrings, ankles are put to work thus making them strong
The hips, chest and shoulders are opened up
The neck, back and abdominal muscles are also stretched
Tones the abdominal organs, stimulates digestion, alleviates backache
Reduces stiffness in the neck, shoulders, and knees
Tones the ligaments of the arms and legs
Chakras
Heart Chakra (Anahata Chakra)
Sacral Chakra (Swadisthana Chakra)
Root Chakra (Muladhara Chakra)
VariationS
VARIATION ONE
Extended Triangle pose block uses props to make the pose accessible and easier for students who may not have the needed strength, flexibility, or balance to do the same pose without props.
1. From a standing position with the legs apart as per your comfort (try and keep them at least three or four feet apart), stretch your arms at shoulder level and bring them parallel to the mat.
2. Now turn the right foot at 20 degrees inwards (slightly to the left) and bring the left foot at 90 degrees outwards, as this will not hurt your knees.
Steps
3. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward, so that the center of the left kneecap is in line with the center of the left ankle.
4. Now exhale and extend your torso to the left directly over the plane of the left leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the right leg and pressing the outer heel firmly to the floor. Rotate the torso to the right, keeping the two sides equally long.
5. Bring the lower hand on the block with the palm pressing on.
VARIATION TWO
The same steps as the Extended Triangle pose, plus slowly extending the top hand over the head with the palm facing downward and gazing up.
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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