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Utthita Trikonasana (Extended Triangle Pose): How To Do It Right

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Keep feet 4 ft apart. With torso straight, extend arms sideways. Exhale and tilt to the right to hold your right ankle with your right palm or touch the ground. At the same time, outstretch your left arm upwards. Look towards the left arm and hold for 10 sec, breathing normally. Let go of ankle, lower left arm and come back to starting position. Now do this on the left side.

Steps for Utthita Trikonasana:

  1. Stand straight, distributing your weight on both the legs.
  2. Inhale and jump, landing with your feet around 4 feet apart. Raise your arms to shoulder level. Lift your chest and look straight ahead.
  3. Turn the right foot sideways 90 degrees to the right and left foot slightly to the right, keeping the left leg stretched from inside.
  4. Exhale, bend the trunk sideways to the right, bringing the right palm near the right ankle. Try to rest the palm flat on the floor.
  5. Stretch the left arm up, keeping it in line with the right shoulder. The back of the legs and chest and the hips should be in a line. Look up towards the outstretched left hand.
  6. Retain this posture for 10 seconds, breathing normally.
  7. Lift the right palm from the floor. Stretch the left arm to the side and slowly straighten your torso. Bring your arms to the side.
  8. Repeat by turning left foot and do all the steps from 3-7.
  9. Exhale and jump, coming back to the starting position.

Releasing the Asana:

To release the asana, lift the right palm from the floor. Next, stretch the left arm to the side and slowly straighten your torso. Bring your arms to the side.

Tips To Remember:

  1. In case you’re prone to vertigo, look down at the floor in the final pose and not at the outstretched arm.
  2. You can rest your back or heel against a wall, in case you feel unsteady.

Intermediate Position:

Hold your left ankle with your left hand if you are not able to put your palm flat on the floor.

Benefits:

  1. Relieves gastritis, indigestion and acidity.
  2. Improves spinal flexibility.
  3. Corrects alignment of shoulders.
  4. Improves balance and concentration.
  5. Strengthens the ankles.
  6. Reduces menopausal symptoms.
  7. Massages and tones the pelvic area.

Contraindications:

If you have any of the following conditions, you are adviced not to try this asana:

  1. Low or high blood pressure.
  2. Severe back or spinal injuries.
  3. Pregnancy.
Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

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