Triangle Pose. Utthita implies stretched or extended, and Trikona refers to a triangle. Utthita Trikonasana is the stretched or extended triangle pose.
How to Perform Utthita Trikonasana
1. Stand in the pose of Tadasana.
2. Take a gentle and long, soft inhalation and lightly jump or hop to spread your legs/feet apart sideways at a distance of 1m-1.5m. Raise your arms on the sides with your shoulders and palms facing the ground. Keep your arms parallel to the floor.
3. Rotate the right foot to the right side at an angle of 90 degrees. Move the left foot also to the right but slightly. Make sure to stretch the inside muscles of the left leg, and the knee should be kept tight.
4. During an exhalation, bend the torso on the side to the right, moving the right hand (palm) near the right ankle. If it is possible, rest your right palm entirely on the ground or flat to a brick.
5. Now lengthen your left arm upwards towards the ceiling and bring it in line with the right shoulder, stretching/extending the torso simultaneously. In this position, the back of your legs, the back of your chest and your hips should be placed in a line. Focus your gaze on the thumb of the lengthened left hand. The right knee should be kept locked and tight by contracting the knee cap, and the right knee should face the right middle three toes.
6. Stay in this pose for 30 to 60 seconds, breathing evenly and deeply. Now move the right palm from the ground. During an inhalation, return to step 2 mentioned above. Repeat 30 seconds for three times on each side for best gains in flexibility.Â
7. Repeat with the left foot, turning it sideways 90 degrees to the left, then turning the right foot to the left but only slightly. Both of your knees should remain tight. Continue with all the steps as with the right foot, remaining in the final position from 30 seconds to 60 seconds.
Utthita Trikonasana Benefits
Western Physiology
Utthita Trikonasana has a therapeutic effect on mental and physical health.
- Utthita Trikonasana improves mental health:
- This pose, in tandem with others, alters the stress perception and improves mood and sleep patterns (Innes et al., 2013).
- Utthita Trikonasana stretches and strengthens the muscles:
- It tones the muscles of the legs (Grabara & Szopa, 2015).
- It helps in removing stiffness from the legs and hips.
- It also helps correct any minor deformity in the legs, allowing them to develop fully and evenly.
- It helps in strengthening the ankles.
- It helps in developing the chest muscles.
- Other therapeutic effects of Utthita Trikonasana include but are not limited to:
- It relieves the symptoms of chronic back and neck pain (Crow et al., 2015; Lee et al., 2014).
- It increases the mobility and flexibility of the spine (Grabara & Szopa, 2015).
- This pose works in tandem with others to improve blood pressure among older adults with restless leg syndrome (Innes et al., 2012).
Yogic Physiology
Trikonasana is a great pose for all doshas but is particularly good for vata types working on vyana vayu. A focus on the feet and hands will accentuate pranic flow to these regions and the heart marmas points of hands and feet, tala-hridaya.
Chinese Medicine
Open heart meridian of arm and gallbladder of side body.
Contradictions and Cautions
Individuals suffering from back and knee injuries should avoid this pose.
Preparatory Asanas
- Tadasana
- Vrksasana
Follow up Asanas
Standing poses, seated forward bends, or twists.
Tips for Beginners
Rest your back heel or back of your trunk against a wall if you feel unsteady in the pose.
Variations
Instead of reaching your upper arm toward the ceiling, extend it over the back of your upper ear, parallel to the floor.
Modifications and Props
If it is impossible to touch the floor with your lower hand or fingertips comfortably, support your palm on the block.
Deepen the Asana
More advanced students can try to align the front heel with the back-foot arch.
References
Innes KE, Selfe TK, Agarwal P, Williams K, Flack KL. Efficacy of an eight-week yoga intervention on symptoms of restless legs syndrome (RLS): a pilot study. J Altern Complement Med. 2013 Jun;19(6):527-35. doi: 10.1089/acm.2012.0330.
Grabara M, Szopa J. Effects of hatha yoga exercises on spine flexibility in women over 50 years old. J Phys Ther Sci. 2015 Feb;27(2):361-5. doi: 10.1589/jpts.27.361.
Crow EM, Jeannot E, Trewhela A. Effectiveness of Iyengar yoga in treating spinal (back and neck) pain: A systematic review. Int J Yoga. 2015 Jan;8(1):3-14. doi: 10.4103/0973-6131.146046. PMID: 25558128; PMCID: PMC4278133.
Lee M, Moon W, Kim J. Effect of yoga on pain, brain-derived neurotrophic factor, and serotonin in premenopausal women with chronic low back pain. Evid Based Complement Alternat Med. 2014;2014:203173. doi: 10.1155/2014/203173.
Innes KE, Selfe TK. The Effects of a Gentle Yoga Program on Sleep, Mood, and Blood Pressure in Older Women with Restless Legs Syndrome (RLS): A Preliminary Randomized Controlled Trial. Evid Based Complement Alternat Med. 2012;2012:294058. doi: 10.1155/2012/294058.
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