Extended Triangle Pose (Utthita Trikonasana)

Utthita Trikonasana (Extended Triangle Pose) is a standing pose. This pose focuses more on the thighs and has many health benefits to offer.

It helps to relieve stress and stretches and lengthens various parts of the body. Read on to find out more about the Extended Triangle Pose and its many benefits.


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Steps :

  1. Begin this pose with Tadasana (Mountain Pose). Then exhale and spread your legs to place them at a distance of around 4 feet from each other.
  2. Now stretch your arms out sideways, while ensuring that they are corresponding to the floor. The palms should face downwards.
  3. Turn the right foot outwards at an angle of 90° degrees, while turning your left foot inwards towards the right.
  4. Both heels should be in alignment.
  5. Now tighten your thigh muscles turning the right thigh outwards. The centers of your right knee and right ankle should be corresponding with each other.
  6. Start bending your body from your hip towards the right and over your right leg. To maintain your balance while doing this, dig your left heel into the floor. This will help to strengthen your left leg.
  7. Twist your body to the left and make sure that both sides remain long.
  8. Push your left hip slightly in a forward direction and ensure that you lengthen your tailbone towards your heel.
  9. Keep your right hand on your ankle or shin or on the floor without changing the yoga pose in any way. Stretch your left arm up towards.
  10. Keep your head in a straight or turn it slightly towards the left.
  11. Hold this position for either 30 seconds or 1 minute.

Precautions :

  • Avoid the practice of this pose if you suffer from diarrhea, headaches or low blood pressure.
  • If you have been diagnosed with a heart condition, it is advisable to practice this pose against a wall.
  • Look straight ahead if you have neck problems and if you suffer from high blood pressure, turn your head downwards while practicing.

Beginner’s Tip :

This pose can be tricky if you are a beginner to yoga. One beginner’s tip for extended Triangle Pose which may help you is that you can rest your back or heel against a wall as this will help you to stay steady.

Benefit to Body Part :

  • This pose stimulates the abdominal organs.
  • It can help relieve backache, even in pregnancy.
  • It improves digestion.
  • It opens the shoulders and the chest.
  • It stretches the hips, groin and hamstrings.
  • It helps to relieve stress.
  • The legs are stretched from the ankle to the thigh.
  • The spine is stretched as well in this yoga exercise.
  • Apart from these specific benefits, it can also help prevent infertility, flat feet and osteoporosis.

Therapeutic Applications :

  • This is one of the best poses that you could use to reduce stress.
  • In women, it is helpful in reducing and treating the menopausal symptoms.
  • Anxiety can also be taken care of with regular practice of this pose.
  • Many people also practice this pose to treat neck pain.
  • Conditions like sciatica can also be successfully handled by practicing the extended triangle pose.
  • Regular and daily practice of the extended triangle pose is also very helpful in the treatment of osteoporosis.

Variations :

  • Stretching your arm over your ear instead of stretching it upward. The arm should be kept parallel to the floor in this case.

Preparatory Poses :

Follow Up Poses :

  • Twists
  • Standing poses
  • Seated Forward Bends
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