Utthita Trikonasana - Extended Triangle Pose

Type: Standing Pose / Side Bending Pose
Level: Beginner to Intermediate
Sanskrit Meaning: Utthita = Extended, Trikona = Triangle/Three Angle, Asana = Posture

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Benefits

STRETCHES THE SIDE BODY

STRETCHES INNER THIGHS, HIPS, HAMSTRINGS

STRENGTHENS THE LEGS, FEET AND ANKLES

LENGTHENS AND STRETCHES SPINE

STIMULATES DIGESTIVE ORGANS

HOW TO DO EXTENDED TRIANGLE POSE / UTTHITA TRIKONASANA WITH PROPER FORM

COMMON MISTAKES IN EXTENDED TRIANGLE POSE / UTTHITA TRIKONASANA

TO Avoid

  • FRONT LEG BENT

  • THIGHS NOT ENGAGED

  • CORE RELAXED

  • LEANING TOO FAR FORWARD

  • FULL WEIGHT ON HAND

  • SPINE ROUNDED

  • BENDING FROM BACK

  • SHOULDERS SHRUGGED

  • CHEST CLOSED

  • NECK KINKED

PROPER ALIGNMENT FOR EXTENDED TRIANGLE POSE / UTTHITA TRIKONASANA

TO Try

  • BOTH LEGS STRAIGHT

  • THIGHS ENGAGED

  • PRESS THROUGH OUTER EDGE OF BACK FOOT

  • HIPS DRIVE TOWARDS BACK OF MAT

  • BACK STRAIGHT, BENT FROM HIPS

  • STRAIGHT LINE THROUGH THE SIDE

  • CUPCAKE HANDS FOR SUPPORT

  • SHOULDERS EXTERNALLY ROTATED AND AWAY FROM EARS

  • CHEST OPEN

  • LONG, STRAIGHT ARMS

  • NECK IN LINE WITH SPINE