Extended Triangle Pose

Utthita Trikonasana

Triangle is a well-known and favorite posture among yogis. This pose combines a twist, a slight inversion, and a leg strengthener all into one powerful form.

To find triangle, stand with the feet 3 1/2 to 4 feet apart. Raise the arms parallel to the floor, palms down, and reach actively through the fingertips. Broaden the back, allowing the shoulder blades to melt away from the ears and reach away from one another.

Bringing attention to the feet, turn your left foot in slightly, and turn your right foot out to 90 degrees. Check to see if the heels are on the same line with one another. Next, firm the legs, especially the thighs.

Inhale deeply, then exhale and slide the torso over the right leg. Keep the waist long, as you reach as far as you can. Allow the torso to turn a bit, left side body reaching back, as the ride side reaches forward for a gentle twist.

Bring the lower hand to the shin, knee, or thigh, paying special attention to the opening across the chest. Don’t cave around chest and shoulders, just so the hand may reach closer to the floor (as is often shown in so many images of this posture.) Reach left finger tips toward the ceiling, both arms in line with the shoulders. Keep your head and gaze in whatever position is most comfortable – either towards the ceiling, or gazing softly at the floor.

Stay in this pose for 30 seconds to 1 minute. Inhale to come up, putting a slight bend in front knee as you rise up. Reverse the feet and repeat for the same length of time to the left.

Body Focus

Thighs, core

Benefits

• Strengthens the thighs and ankles
• Opens the hips and groins; creates opening across the chest and shoulders
• Stimulates the abdominal organs
• Relieve stress
• Improves digestion
• Helps alleviate osteoporosis and sciatica

Take Note

If you have a heart condition, practice triangle against a wall, and rest the top arm on the hip. If you suffer from high blood pressure, neck problems or vertigo: keep the gaze downward.