Yoga Central - Extended Triangle Pose

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Yoga Central - Extended Triangle Pose
By: Mercedes Aspland

This is the latest article in our yoga central series and today we will be looking at a pose known as extended triangle pose or Utthita Trikonasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.

1. Begin the pose by standing with upright. Place your feet so that your heels and big toes are slightly apart but your feet are level. Make sure your thighs are firm and your shoulder blades are pressed against your back. As you exhale take your legs apart so they are wide, a bit more than a metre or 3 feet apart. Extend your arms out from your shoulders with your palms down.

2. Turn your right foot out 90 degrees and your left foot in about 10 degrees. Make sure you line up your left and right heels and ground the outside of the left foot. This will ensure you maintain stability in the pose. Turn your right thigh outwards to make sure your right knee is in line with your right ankle.

3. As you exhale bend over towards the right from the hip keeping the torso extended. Place your right hand on the right leg or on the floor by the right foot and keep the torso in line with the right leg. Turn the torso slightly to the left and lift the left hip. Remember to keep the left heel firmly against the floor to ground the pose.

4. Now extend the left arm up towards the ceiling. If possible exhale and turn your head to stare at the top of your left hand. If this is difficult keep your head in a neutral position while still extending the left arm.

5. Hold the pose for anything between 30 seconds and 1 minute. Then inhale and come up to a standing position keeping your legs apart. Now repeat the pose for the other side.

Tips and Precautions

If you are new to this pose and find it difficult to remain stable you can place your back leg against a wall to increase stability. Also if you find it difficult to rest your lower arm on the floor you could use a block and place your hand on that. If you want to increase the stretch you can stretch your upper arm over the top or your ear parallel to the floor instead of up to the ceiling.

This can be quite a demanding pose and so if you suffer from certain conditions then you should avoid this pose. For example if you suffer from headaches, diarrhoea or low blood pressure you should not practise it. If you have a heart condition then you should practise it against a wall and leave your upper arm on your hip. If you have high blood pressure turn your head to face downwards. If you have a neck problem leave your neck in a neutral position and ensure both sides have equal length.

Benefits and Focus

This pose will help to stretch and strengthen the thighs, knees and ankles as well as stretching out the hips, groins, hamstrings, calves, shoulders, chest and spine. You will also find that this pose will help to stimulate the abdominal organs.

Therapeutically it can help to relieve stress and improve digestion. In addition this pose can help relieve symptoms of the menopause and relieve a number of conditions including backache. It can also be useful for conditions such as anxiety, infertility, neck pain, osteoporosis and sciatica.

This article has been supplied by alternative therapies directory. You can also find more information on our Yoga page.

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