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Yoga – Utthita Trikonasana

Ashtanga Yoga Primary Series: Utthita Trikonasana with Maria Villella

Today we are pleased to introduce Utthita Trikonasana pose along with their effects and Health benefits.


Utthita Trikonasana


Utthita Trikonasana is also called as Triangle pose. Utthita means extended, stretched. Trikona (tri = three; kona = angle) is a triangle. This standing asana is the extended triangle pose.


Health Benefits


This asana tones up the leg muscles, removes stiffness in the legs and hips, corrects any minor deformity in the legs and allows them to develop evenly. It relieves backaches and neck sprains, strengthens the ankles and develops the chest.


  • Strengthens the legs and back


  • Stretches inner thighs, hamstrings, calves, spine, shoulders, chest and opens hips


  • Helps to relieve back pain


  • Energizes and balances the entire body


  • Stimulates abdominal organs


  • Relieves stress


  • Helps to get relieved with anxiety and sciatica




Technique’s for practicing Utthita Trikonasana Effectively


1>     Stand in Tadasana (Please refer previous edition about Tadasana before starting this asana)


2>     Inhale deeply and with a jump spread apart the legs sideways 2 to 2 and half feet. Raise the arms sideways, in line with the shoulders, palms facing down. Keep the arms parallel to the floor.


3>     Turn the right foot sideways 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee


4>     Exhale, and bend the trunk sideways to the right, bringing the right palm near the right angle. If possible, the right palm should rest completely on the floor.


5>     Stretch the left arm up, bringing it in line with the right shoulder and extend the trunk. The back of the legs, the back of the chest and the hips should be in line. Gaze at the thumb of the outstretched left hand. Keep the right knee locked tight by pulling up the knee-cap and keep the right knee facing the toes.


6>     Remain in this position from half a minute to a minute, breathing deeply and evenly. Then lift the right palm from the floor. Inhale and return to position 2 above


7>     Now, turn the left foot sideways 90 degrees to the left, turn the right foot slightly to the left, keep both knees tight and continue from position 2 to 6, reversing all processes. Inhale and come to position 2. Hold the posture for the same length of time in the left side


8>     Exhale, and jump, coming back to Tadasana




Important Notice: Don’t rest your hand on your knee, avoid this pose if you suffer from headaches, low blood pressure or diarrhea. If you have neck problems – do not look up, instead gaze straight ahead or look down to the floor. If you still feel some pain or feel uncomfortable please stop immediately and consult a trained practitioner for practicing better without any flaw. Also we strongly recommend to read our previous edition “Hints and Caution of Yogasanas” before practicing.

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