Utthita Trikonasana (उत्थित त्रिकोणासन)

Utthita Trikonasana (उत्थित त्रिकोणासन), or Extended Triangle Pose, is a foundational standing yoga posture that offers a deep stretch to the legs, hips, and spine while building strength and stability. Its name comes from the Sanskrit words “utthita” (extended), “trikona” (three corners or triangle), and “asana” (posture). The pose forms a triangular shape with the body, which is a key element for proper alignment.

How to do Utthita Trikonasana

  1. Start:
    Begin in Tadasana (Mountain Pose). Step your feet about 3-4 feet apart.
  2. Foot Position:
    Turn your right foot out 90 degrees and your left foot in slightly. Align your front heel with the arch of your back foot.
  3. Arm Position:
    Inhale and raise your arms parallel to the floor, palms facing down. Keep your shoulders relaxed.
  4. Hinge at the Hip:
     As you exhale, hinge at your right hip, extending your torso directly to the right. Keep both sides of your waist long.
  5. Placement:
     Rest your right hand on your shin, ankle, or a yoga block, or on the floor. Avoid putting weight on your hand.
  6. Arm Extension:
    Extend your left arm straight up towards the ceiling, aligning your arms to form a straight line.
  7. Gaze:
    Turn your head to gaze at your left hand, or look straight ahead or down if it is uncomfortable for your neck.
  8. Hold:
    Hold the pose for several breaths, engaging your core and legs.
  9. Release: Inhale to rise back up, and repeat on the other side.

Benefits of Utthita Trikonasana

  • Strengthens: Thighs, knees, ankles, feet, core, and back.
  • Stretches: Hamstrings, groins, hips, calves, shoulders, chest, and spine.
  • Improves: Balance, stability, and posture.
  • Stimulates: The abdominal organs, which can aid in digestion.
  • Relieves: Stress and tension in the back and hips.

Contraindications of Utthita Trikonasana

Avoid or modify this pose if you have:

  • Injury/Surgery:
    Avoid the pose if you have injuries to the neck, back, shoulders, hips, ankles, or hamstrings, or if you have had recent surgery in these areas.
  • Health Conditions: People with high or low blood pressure, heart conditions, migraines, or vertigo should practice with caution or avoid the pose. If you have high blood pressure, gaze downward.
  • Other:
    Pregnant women, especially in the third trimester, should avoid the pose or use modifications. Individuals with diarrhea should also avoid it.

Anatomy (Muscles involved)

Utthita Trikonasana engages and stretches a wide range of muscles and joints:

Muscles Stretched:
 Hamstrings, gluteus maximus, quadriceps of the back leg, chest, and the obliques on the top side of the body.

Muscles Strengthened:
Quadriceps of both legs, abdominal obliques on the bottom side of the body, and erector spinae (spine muscles).