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Trikonasana | Utthita Trikonasana | Extended Triangle Pose Steps, Benefits, and Precautions.

Trikonasana (Utthita trikonasana) is made up of two words. Trikon + Asana The name Trikonasana comes from the Sanskrit word trikona meaning triangle and asana meaning pose.

Different schools of yoga have different views on what Trikonasana is and how it should be done. It should be understood in this way it is a standing position that provides a deep stretch to the whole body parts.

This question related to Trikonasana arises in people’s mind. How many types of Trikonasana are there and are Trikonasana and Utthita Trikonasana the same?

Types of Trikonasana: There are eight type of trikonasana

  • Utthita trikonasana (extended triangle pose)
  • Trikonasana (Bikram’s triangle pose)
  • Baddha trikonasana (bound triangle pose)
  • Baddha parivritta trikonasana (bound revolved triangle pose)
  • Supta trikonasana (reclining triangle pose)
  • Supta parivrtta trikonasana
  • Supta utthita trikonasana
  • Parivritta trikonasana (revolved triangle pose)

First Utthita Trikonasana (extended triangle pose) is a standing pose. Focus of this pose is more on the thighs. It helps in stress, stretches and lengthens various body parts.

This article explains the benefits of Utthita Trikonasana (extended triangle pose)  and the right way to practice it. The precautions to be taken while practicing this asana are also discussed.

A woman doing utthita trikonasana, it is also called extended triangle.

Let us know the steps of practicing Utthita Trikonasana (Extended Triangle Pose) and its various benefits through this table of contents.

1)- Utthita Trikonasana (Extended Triangle Pose) Steps
2)- Benefits of Utthita Trikonasana (Extended Triangle Pose)
3)- Precautions for Utthita Trikonasana (Extended Triangle Pose)

Utthita Trikonasana (Extended Triangle Pose) Steps

1)- First, take the position of Tadasana with an exhalation. Step your feet 3 to 4 feet apart.

2)- Your right leg should be about 90 degrees to the right and turn your left leg about 45 degrees to the right.

3)- Now raise your arms parallel to the floor and actively reach them to the sides, shoulders wide and palms down.

4)- Tighten your thighs and turn your right thigh out so that the center of the right knee cap is in line with the center of the right ankle.

5)- Then exhale and extend your torso directly onto the floor of your right leg, bending at the hip joint, not the waist.

6)- Then exhale and bring your torso directly over your right leg and place your right hand on top of the leg, making sure you bend from the hip joint, not the waist.

7)- Now, in the same way, keeping both the sides equally long, rotate the torso to the left.

8)- Now bring the left hip forward a little and lengthen the tailbone backward towards the heel.

9)- Now rest your right hand on your shin and ankle. Remember, the sides of the torso are not to distorting.

10)- Your head should be turned to the left and your head should be in a neutral position.

11)- Look slowly at the thumb of the left hand with your eyes.

12)- You can stay in this position for 30 seconds to 45 seconds and can do it for another 1 minute.

13)- Now inhale to come up, and stand equally on the floor.

14)- Now reverse your legs and repeat in the same sequence on the left side for the same duration.

Benefits of Utthita Trikonasana (Extended Triangle Pose)

  • By doing Trikonasana, it gives strength to your feet, legs and ankles.
  • Trikonasana also opens the chest and shoulders.
  • This asana stretches your hips, waist, hamstrings, calves and spine.
  • This asana strengthens your back, neck and abdominals and stimulates the abdominal organs, aiding in digestion.
  • Trikonasana best therapy for stress, anxiety, infertility, flat feet, neck pain.
  • This asana energizes, improves balance and focus.

Precautions for Utthita Trikonasana (Extended Triangle Pose)

  • Trikonasana should be avoided if you have a back, neck, slipped disc, or knee injury or surgery.
  • If you suffer from high blood pressure, do a triangle pose under an expert’s supervision, and note that do not raise your hands while doing this pose.
  • While doing Trikonasana, do not put pressure on your neck while looking up at the stretched arms.
  • Do not lean forward while doing the triangle pose. Your body extension should be done sideways only.
  • Practicing Utthita Trikonasana for a long time or in the beginning may cause pain in your knees. So to avoid this in the beginning use props with some modifications.

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