Yoga Benefits of Utthita Trikonasana (Extended Triangle Pose)
Etymology and origins
The name derives from the two Sanskrit words, “utthita” stands for “extended”, “trikoṇa” means “triangle” and “asana” means “posture” or “seat”.
This pose is first described in the 20th century which appears in the teaching of Tirumalai Krishnamacharya, including his 1934 book Yoga Makaranda, and in the works of his students.
Uttihita trikonasana or the Extended Triangle Pose is a standing yoga asana that requires appropriate balance and flexibility and also this asana is believed to stimulate energy pathways in your body. In this posture, you need to straight out your legs spread apart and put one foot at a 90-degree angle. With both arms extended, bend your body toward the lead foot so that your one arm reaches toward the ground and the other toward the sky.
Many yoga asana have several names because of differences in their Sanskrit to English translation or a specific title becoming popular because of it’s common usage amongst yoga teachers and yoga practitioners. Below are some common names of Utthita Trikonasana:
- Extended Triangle Pose
- Utthita Trikonasana
- Open Triangle Pose
Health Benefits of Utthita Trikonasana or Extended Triangle Pose
Utthita Trikonasana or Extended Triangle Pose is a standing yoga pose and not only it does require strength and concentration, but it’s also a total confidence booster.
And it turns out, there are plenty of other benefits of doing Utthita Trikonasana or Extended Triangle Pose, beyond just extending and stretching out various parts of your body. This pose is some of the most challenging and rewarding poses. Since it requires a lot of strength and focus, but the benefits are definitely worth it! Here are just a few of the yoga benefits you can experience from practicing Utthita Trikonasana or Extended Triangle Pose:
- It stretches and strengthen your thighs, knees and ankles
- It helps in expanding hips, hamstrings, chest and spine
- It stimulates your abdominal organs
- It aids in relieving stress
- It balances your chakras- root, heart and sacral
- It stimulates your digestive tract
- It is very therapeutic yoga asana for anxiety, flat feet, neck pain and osteoporosis
- It helps to keep your mind balanced
- It enhances concentration
- It gives instant relief from backache, gastritis, indigestion, acidity and flatulence
- It also stimulates your nervous system and alleviates nervous depression, strengthens your pelvic area and tones your reproductive organs
- It helps in reducing symptoms of menopause
- If practiced daily, it is very therapeutic for osteoporosis and sciatica also.
How to do Utthita Trikonasana or Extended Triangle Pose?
To avails the maximum benefits of the Utthita Trikonasana or Extended Triangle Pose, you must know the correct sequence of practising the particular pose. Here we are providing you a brief note on how to do Utthita Trikonasana or Extended Triangle Pose in a right way.
● Begin with standing positing, stand erect facing the long edge of your mat.
● Deeply inhale and gently bend your knees.
● Now exhale deeply and take a wide stance. Gently lift your arms parallel to the floor.
● Eventually turn your right foot sideways 90 degrees to the right and turn your left foot slightly to the right.
● Make sure that you’re making a straight line from the front heel to the arch of the back foot. And Keep your left leg stretched from the inside and tightened at the knee.
- Gently Bend your torso sideways to the right and bring your right palm near the right ankle.
● Then stretch your left arm up and bring it in line with your right shoulder and extend through the crown of the head. Make sure that back of your legs, chest, and hips should be in a straight line.
● Keep your right knee locked tight by pulling up the kneecap.
● Keep in mind that the center of your front kneecap should face directly forward. Since for most people, the kneecap tends to fall in and down. So to avoid this, press the inner edge of your front foot down, and turn your front thigh out until the kneecap faces the toes.
● Gently turn both biceps forward, and gaze at the thumb of the outstretched left hand. Hold the pose for a while and breath deeply.
● Then slowly release the pose, look down at the floor. Deeply inhale, lift your torso to vertical. Then Exhale deeply, parallel the feet. Inhale again and bend your knees. Exhale and bring your feet together and lower your arms.
- Repeat the pose on other side as well.
Contraindications of Utthita Trikonasana or Extended Triangle Pose
If you have any of the following health concern, you must never do Utthita Trikonasana or Extended Triangle Pose without talking to your doctor or yoga expert first:
- Severe spinal problem
- Severe knee injuries and neck injuries
- Weak stature
- Heart problem
- Fluctuating Blood Pressure
- Old people, if not used to some form of exercise should start slow with support of the wall
It is recommended that always work within your own range of limits and abilities. If you have any above mentioned medical concerns, talk with your doctor before practicing this pose.
Modifications
If you are unable to practice Utthita Trikonasana or Extended Triangle Pose correctly, you can try these easy adjustments to deepen or lighten the stance to find a variant that is most comfortable for you:
- If you are finding it difficult to stretch your hand towards the floor, then gently bring your right hand higher up on your leg or place a block on the floor to under your hand (make sure to keep your right leg straight than to bring your right hand to the floor).
- Try not to rest your hand directly on your knee, since this can exert too much pressure on your knee.
- If you feel unsteady in the pose, then you can brace your back heel or the back of your torso against a wall
Variations of Utthita Trikonasana or Extended Triangle Pose
Since Utthita Trikonasana or Extended Triangle Pose is quite easy pose, however, not all can achieve it the very first time and the first attempt. So if you cannot achieve this pose in the very first attempt, then there are certain other ways to do this. The Various of Utthita Trikonasana or Extended Triangle Pose are mentioned here:
- Parivritta Trikonasana
- Baddha Trikonasana or bound triangle pose
- Baddha Parivritta Trikonasana or bound revolved triangle pose
- Supta (Utthita) Trikonasana or reclining triangle pose
- Supta Parivritta Trikonasana or reclining revolved triangle pose
The bottom line
When you’re performing the challenging Utthita Trikonasana or Extended Triangle Pose, it’s significant to remember that there’s a reason for the name of the pose. While practising this pose, your body forms various-sized triangles—the larger triangle between your front and back legs and the floor as well as the smaller triangle between your arm, front leg or the mat, and side body.
Utthita Trikonasana or Extended triangle pose is a challenging pose that requires utmost concentration, body awareness, balance, and a steady breath, which can help focus a wandering mind and bring you back to what’s happening on your mat.
If practiced daily, this pose brings about grounded stability and a heart-opening expansion of your chest. As well as it stretches your hamstrings and back muscles while activating your abdominal muscles.
If you are keen to learn more about the health benefits of Utthita Trikonasana or Extended triangle pose, you can visit our website.
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