Utthita Trikonasana | Extended Triangle Pose

Trikonasana is the last of the 12 basic asanas that are supposed to be mastered before attempting more advanced practise according to Sivanande tradition. It gives a very good lateral movement to the spine, and is an auxiliary pose to Ardha Matsyendrasana, amplifying and fullfilling the Half Spinal Twist.

Alignments:

> Feet are one leg-length apart. Turn right foot forward, left foot 45 degrees. Align the feet in a straight line, press the inner seam of the front foot and the outer heel of the back foot, rotate from the hip with stable hip, connect the floating ribs and hip
> Modification: Place hand on calf or thigh if tense

Key benefits:

> Stretches and strengthens the thighs, knees, and ankles
> Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
> Stimulates the abdominal organs, improves digestion
> Helps relieve the symptoms of menopause
> Relieves backache, especially through second trimester of pregnancy
> Therapeutic for anxiety, stress, flat feet, infertility, neck pain, osteoporosis, and sciatica.

utrikonasana-buildup

Duration/practise:

Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (beginners)
Full position: 30 sec to 1 minute (intermed/advanced)

Cautions:

> Diarrhea
> Headache
> Low blood pressure
> Heart Condition: Practice against a wall. Keep the top arm on the hip.
> High blood pressure: Turn the head to gaze downward in the final pose.
> Neck problems: Don’t turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

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