Utthita Trikonasana - Extended Triangle
Utthita Trikonasana (oo-TEE-tah trik-cone-AHS-anna) also known as “Triangle” is an expanding posture that helps to stretch and strengthen your legs and abdominals while gently providing an opportunity to relieve any stress or anxiety as this one is all about being open both physically and mentally to all possibilities.
Practice this pose whenever you need a good stretch and/or want to lift your mood!
Benefits (from yogajournal.com)
Stretches and strengthens the thighs, knees, and ankles
Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
Stimulates the abdominal organs
Helps relieve stress
Improves digestion
Helps relieve the symptoms of menopause
Relieves backache, especially through second trimester of pregnancy
Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica
Directions
Start in Tadasana (Mountain Pose) and step your left foot back about 3-4 feet away.
Raise your arms and extend them out to your sides with your palms facing down (relax your shoulders down).
Turn your right foot out to face the front of your mat.
Inhale lengthen through your torso, extend out from the left hip and exhale start to reach to your right toes- stop where you feel a good stretch, but can still breathe comfortably.
Rest your right hand on your thigh, ankle, block or floor for support.
Lift your left hand and reach for the sky (or leave your hand on your hip)
Focus on your breath and feel expansion coming from your heart center.
Stay for a few breaths and then repeat on the other side.
Variations
To deepen the side stretch and engage your core more fully- extend your top arm over your top ear stretching your arms overhead as though you are holding a beachball. Stay for a few breaths.
Modifications
Place your bottom hand on a block or stack of books.
If you feel unsteady in the pose, place your back heel against a wall.
Brace your back torso against a wall to help improve stability.
Come practice this pose with us this month as we dive into the theme ACCEPT. Now offering virtual and studio classes.
