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Utthita Trikonasana

उत्थित त्रिकोणासन Sanskrit Name: Utthita Trikonasana English Name: Extended Triangle Pose Meaning: "Utthita" means extended, "Tri" means three, "Kona" means angle, "Asana" means pose  

Vinyasas: 2 State: DVE, triangle pose, right side Breath: Inhale (on Dve) Drishti: Angusthamadhyam (thumb) Bandhas: Mula Bandha (root lock), Uddiyana Bandha (abdominal lock)  

Detailed Breakdown

Starting Position: Begin in Samasthitiḥ (Equal Standing) with your feet together, arms by your sides, and spine straight. Jump your feet apart, turning your right foot out 90 degrees and your left foot in slightly.

Ekam

  • Movement: Inhale, extend your arms to the sides, parallel to the floor. Reach your right hand forward, keeping your spine long.
  • Breath: inhale

Dve

  • Movement: Exhale bend to the right, bringing your right hand down grabbing your big toe. Extend your left arm straight up overhead, reaching toward the Zenith. Turn your gaze upward toward your left thumb. Hold for 5 breaths, keeping your bandhas engaged and your spine straight. Breathe deeply and evenly, focusing on lengthening both sides of your body.  
  • Breath: Exhale

Trini

  • Movement: Inhale, come up, bringing your torso back to an upright position and your arms back to parallel with the floor.
  • Breath: inhale

Chatvari

  • Movement: Exhale and bend to the left, keeping the knees straight if possible. Bring your left hand down and catch the left big toe. Extend your right arm straight up overhead, reaching toward the ceiling. Turn your gaze upward toward your right thumb. Hold for five breaths, keeping your bandhas engaged and your spine straight. Breathe deeply and evenly, focusing on lengthening both sides of your body.
  • Breath: Exhale

Pancha

  • Movement: Inhale, come up, bringing your torso back to an upright position, Breath: inhale

Continue on to Parivrtta Trikonasana

Interesting Facts

  • Full-Body Stretch: Utthita Trikonasana stretches the hamstrings, groins, spine, chest, shoulders, and calves.  
  • Strength Building: This pose strengthens the legs, knees, and ankles.  
  • Therapeutic Benefits: Utthita Trikonasana can help to improve digestion, relieve stress, and reduce back pain.  
  • Alignment Focus: Proper alignment in Utthita Trikonasana is crucial to avoid strain on the knees and back.  

Tips for Practice

  • Keep your front knee aligned: Make sure your front knee is pointing in the same direction as your front foot.
  • Engage your core: Engage your abdominal muscles to stabilize your torso and support your spine.  
  • Lengthen both sides of your body: Imagine your spine is being pulled in opposite directions from the crown of your head and your tailbone.
  • Modify as needed: If you have tight hamstrings, you can bend your front knee slightly or use a block under your front hand.  
  • Focus on your breath: Use your breath to deepen the pose and find stability
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Padahastasana