Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle Pose, or Utthita Trikonasana, is a standing yoga pose that stretches the hamstrings, hips, and side body while improving balance and stability. It also helps to strengthen the legs and engage the core. Here’s how to practice Extended Triangle Pose:
- Start by standing at the top of your mat with your feet wide apart, approximately 3 to 4 feet distance. Turn your right foot out to a 90-degree angle, and pivot your left foot slightly inward.
- Extend your arms out to the sides, parallel to the ground, with your palms facing down. Your arms should be in line with your shoulders.
- On an exhale, shift your hips towards the left as you lengthen your torso towards the right. Keep your hips and chest open to the side, maintaining a straight line from your tailbone to the crown of your head.
- On an inhale, reach your right hand forward as far as you can, and then lower it down to your right shin, ankle, or a block on the outside of your right foot. Your right arm should be extended, creating a straight line from your left fingertips to your right fingertips.
- Extend your left arm upward, aligning it with your shoulders and forming a straight line with your torso. Your gaze can be directed upward towards your left hand or straight ahead, depending on what feels comfortable for your neck.
- Engage your legs and core muscles. Press firmly through the outer edge of your left foot and ground down through your right foot.
- Maintain a strong foundation and alignment. Imagine lengthening and reaching through your fingertips while grounding down through your feet.
- Breathe deeply and hold the pose for several breaths, allowing the stretch to deepen on each exhale. Maintain your balance and stability, while feeling a gentle opening and lengthening along the side of your body.
- To come out of the pose, press through your feet, engage your core, and slowly return to a standing position with your feet parallel. Repeat the pose on the other side.
Some key points to remember while practicing Extended Triangle Pose:
- Keep your hips and chest open to the side, avoiding any rotation or twisting of the torso.
- Maintain length and extension through your entire body, from the crown of your head to your fingertips and down through your feet.
- If you’re unable to reach the floor with your hand, you can use a block for support, placing it at an appropriate height.
Benefits of Extended Triangle Pose include:
- Stretches and strengthens the legs, hips, hamstrings, and side body.
- Increases flexibility and mobility in the spine.
- Opens the chest and shoulders, improving posture and lung capacity.
- Stimulates the abdominal organs and aids digestion.
- Improves balance, stability, and body awareness.
As with any yoga pose, listen to your body and practice mindfully. If you have any specific concerns or limitations, it’s advisable to consult with a qualified yoga teacher for guidance. Enjoy the lengthening and opening effects of Extended Triangle Pose.
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