It is one of the Yoga asanas in the series of standing asanas.
Meaning of Utthita Trikonasana
Utthita is a Sanskrit word which means extended or stretched.
Tri means Three, Kona means Angle. Combining together Trikonana means a Triangle. Asana means Posture or Pose. This standing asana is an Extended Triangle pose.
Difficulty Level: 3
Note: Difficulty Level increases from 1 to 10. 1 being the lowest and 10 the highest.
How to perform Utthita Trikonasana
- Stand in Tadasana.
- Inhale and jump spreading your legs to a distance of 3 to 3.5 feet. Raise your arms sideways, palms facing down. The arms should be in line with the shoulders. (Image: 6)
- Now turn your right foot 90 degree towards right. Turn your left foot slightly or 45 degrees towards the right side.
- Make sure that the weight should be evenly distributed.
- Exhale and bend your trunk, bringing your right arm down placing your hand on the leg or on the floor outside the foot (if possible).
- Stretch your left arm up, towards the ceiling, hands in line with the shoulder.(Image: 7)
- Focus your gaze on the thumb of the left hand.
- Keep your right knee-cap pulled up, facing the right toes.
- Hold yourself in this position for 30 seconds to a minute.
- Keep your face relaxed and breath deeply and evenly.
- Inhale and return to the position of Image 6.
- Now turn your left foot 90 degree towards left, turn right foot slightly (45 degrees). And follow the previous steps done for right side.
- Note: If you have neck problems then do not look up. You can keep the gaze straight ahead.
Benefits of Utthita Trikonasana
- Helps in toning legs muscles.
- Removes the stiffness of the legs and the hips.
- Stretches hamstrings, thighs, hips, chest, shoulders and calves.
- Helps in reliving the neck pain.
- Stimulates abdominal organ.
- Helps relieve stress.
- People recovering or suffering from diarrhea, headache, low blood pressure should avoid this pose.
- High Blood Pressure people can turn their gaze downward in the final pose.
Always remember not to stretch yourself beyond your limits. Unnecessary efforts will lead to more pain and hence it is better to do as much as possible.
Yoga is more than asana. Yoga is a way to keep yourself energize and to integrate your mind, body and spirit. Keep practicing and keep learning.