Utthita Trikonasana (Extended Triangle Pose)

English Name(s)
Utthita Trikonasana, Extended Triangle Pose
Sanskrit
उत्थित त्रिकोणासन / trikoṇāsana
Pronunciation
oo-TEE-tah-trih-koh-NAH-suh-nuh
Meaning
utthita: “extended”
trikona: “triangle”
asana: “posture”

Introduction

Utthita Trikonasana (trih-koh-NAH-suh-nuh) stretches the spine and trunk, tones the spinal nerves, promotes flexibility of the hips, spine, and legs, and improves circulation. It also corrects minor deformities in the legs and strengthens the chest, back, and shoulder muscles. The abdominal cavity is also opened, thus improving the function of the digestive organs.

Yoga has been shown to help people with type 2 diabetes by improving their blood glucose levels. The latest research shows that yoga can increase insulin sensitivity and reduce stress, all of which are vital for controlling the illness’s symptoms as well as preventing complications like heart disease or kidney failure!

Muscle Focus

Triangle Pose focuses on several muscles such as

  • Chest Muscles (Pectoralis)
  • Oblique Muscles (Side Abdominal Muscles)
  • Adductor Muscles (Inner thigh muscles)
  • Glutes (Hip muscles)
  • Shoulders (Deltoid)

Ideal For Health Conditions

  • It stimulates various digestive organs hence improving digestion.
  • Strengthens Obliques which helps to improve posture.
  • It helps to improve spine mobility.

Benefits of Utthita Trikonasana or Extended Triangle Pose

1. Promotes Flexibility of the Hips, Spine, and Legs

Utthita Trikonasana is a great way to improve flexibility in the hips, spine, and legs by lengthening the muscles and improving range of motion.

2. Stretches and Strengthens the Back

Utthita Trikonasana also stretches and strengthens the back muscles, which can help to improve posture and alleviate back pain.

3. Improves Circulation

The pose also helps to improve circulation by lengthening the spine and opening up the chest and shoulders.

4. Corrects Minor Deformities in the Legs

Utthita Trikonasana can help correct minor deformities in the legs.

5. Strengthens the Chest, Back, and Shoulder Muscles

Utthita Trikonasana also helps to strengthen the chest, back, and shoulder muscles.

6. Opens the Abdominal Cavity

The abdominal cavity is also opened in Utthita Trikonasana, improving the function of the digestive organs.

7. Therapeutic for Stress

The pose is also therapeutic for stress and anxiety, with correct breathing techniques promoting relaxation.

8. Therapeutic for Infertility

The pose is also therapeutic for infertility, as it opens the hips and increases blood flow to the reproductive organs.

9. Therapeutic for Flat Feet

Utthita Trikonasana can also be therapeutic for those with flat feet, as it strengthens the arches of the feet.

10. Therapeutic for Neck Pain

The pose is also therapeutic for neck pain, as it stretches and strengthens the neck muscles.

11. Therapeutic for Osteoporosis and Sciatica

Utthita Trikonasana can also be therapeutic for osteoporosis, as it helps to improve bone density. The pose is also therapeutic for sciatica.

Contraindications

Those suffering from high blood pressure should not lift their arms up, but keep their palms on their hips. Those with stiff shoulders should gradually stretch their arms up in line with the shoulders or bring the arms forward and then stretch the arms upwards. Those with hyperextension of the knees should not lock the knees and should try to engage the calf muscles. For those with any neck injuries, look forward (do not turn your head to look up).

Variations

  • Parivrtta Trikonasana (Revolved Triangle Pose)

Preparatory Pose

  • Tadasana (Mountain Pose)
  • Vasisthasana (Side Plank Pose)
  • Parivrtta Trikonasana (Revolved Triangle Pose)
  • Parsvakonasana (Extended Side Angle Pose)

Beginner’s Tips

  • If you are a beginner, it is recommended to place your hand on your shin and gradually with practice, bring it down to your ankle, then the floor.
  • Make sure to bend laterally from the waist, and not from the hips.
  • If you feel any pain in your lower back, come out of the pose.
  • When coming up, make sure to use your abdominal muscles and not just your arms.

How to do Triangle Pose

  • Start by assuming Tadasana or Mountain Pose.
  • Step or jump your feet wide.
  • turn your right toe outward at 90 degrees, left one slightly inside.
  • bring both of your arms to shoulder level.
  • Slowly, exhale and bend laterally to the right side.
  • If you are a beginner, place your hand on your shin, and gradually with practice, bring it down to your ankle, then the floor.
  • Inhale and raise your left hand up.
  • Look up at your thumb.
  • Release the pose by inhaling and coming back to the center, then exhaling while bending sideways to the left side.
  • Again, place your hands on the respective parts as mentioned earlier in this sequence.
  • Ending position: be in Tadasana or Mountain Pose.

Mental Benefits of Triangle Pose

  • Calms the mind
  • Improves concentration
  • Relieves depression

Bottom Line

Utthita Trikonasana or Extended Triangle Pose is a great way to improve flexibility, circulation, and posture. The pose can also help to correct minor deformities in the legs and strengthen the chest, back, and shoulder muscles. When practiced with the correct breathing technique, Utthita Trikonasana can also be therapeutic for stress, anxiety, and depression. The pose is also therapeutic for neck pain, flat feet, and osteoporosis. If you have any concerns about practicing Utthita Trikonasana, please consult your doctor or a certified yoga instructor. Please note: If you are pregnant, please consult your doctor before practicing.

1 sources
  1. https://synapse.koreamed.org/articles/1101087
Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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