Extended Triangle Pose | Utthita Trikonasana

EXTENDED TRIANGLE POSE INSTRUCTIONS

1. Start in mountain pose and, as you exhale, step your feet wide apart.
2. Rotate your right foot out, to a 90-degree angle, and inhale as you raise your arms to the sides until they’re parallel with the floor.
3. Exhale as you bring your right hand to the floor, on the inside or outside of the right foot, reach the left arm toward the ceiling, and gaze at your left thumb.
4. Hold the pose for 30 seconds to 1 minute and then repeat on the left side.

MINDFULNESS PRACTICE

Ground the feet, draw the hips up, raise your arms and reach them out to the sides, with the palms facing down, and widen your shoulder blades. Bring your right hand to the floor and keep your right knee, ear and shoulder in the same plane. Reach your left arm toward the ceiling, with your palm facing forward, keep your left shoulder directly over the right, rotate your head to the left, and gaze at your left thumb.

UTTHITA TRIKONASANA BENEFITS

The extended triangle pose stretches and strengthens the hamstrings, hips, groins and calves, and opens the shoulders and chest. This pose stimulates the abdominal organs, relieves lower back pain and is therapeutic for anxiety and stress.

CONTRAINDICATIONS

Low blood pressure, neck or back injury, headaches and heart condition.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start with mountain pose, or warrior II pose and then progress to extended triangle pose. Follow-up with other standing poses, seated forward bends, or twists.