10 Benefits Of Utthita Trikonasana (Extended Triangle Pose)

Introduction 

There are many asanas in yoga which work as the founding asanas for other asanas. One such asana is the Utthita Trikonasana or extended triangle pose, which is the foundation yoga poses in almost all the yoga classes. This asana is a part of many yoga sessions because of its effectiveness. It is simple to practice, but it is beneficial. It helps in giving a good stretch to the hamstrings. It derives its name from the Sanskrit word Utthita meaning extended, and Trikon means triangle and asana means pose. Thus, the term extended triangle pose. It strengthens the legs and opens up the chest and shoulders. The asana provides stability and improves balance. The asana increases sattva in our mind and Rajas in our body. This helps the mind to stay calm and relaxed. The asana has many advantages and should be incorporated in daily yoga sessions. It should be practised on an empty stomach and should be performed early in the morning.

How To Do It?

The extended triangle pose is quite simple if done in the right manner. It is necessary that the pose is done by following proper steps and guidelines to reap maximum benefits. The steps involved in practising the asana include-

1. Start by standing in Tadasana and exhale while you keep your feet 3 to 4 feet apart. Now raise your arms parallel to the floor and keep them on the sides with palms down and shoulder blades wide.
2. Now make a 90 degree pose with your left feet slightly turning to the right, and the right foot is turning out to be at 90 degrees. Then align the right heel with the left heel. Now firm your thighs and turn your right thigh outward. 
3. While you exhale, extend your torso to the right directly over the right leg bending from the hip joint. Now strengthen your left leg and press the outer heel firmly to the floor. Then move the torso to the left, keeping the two sides equally strong. 
4. Then rest your right hand on your shin, ankle or the floor outside the right foot. Stretch your left arm towards the ceiling in line with your shoulders. The head should be either straight or should turn left with eyes kept on the right thumb.
5. Stay in the posture for about 30 seconds to a minute. As you inhale, come back and press your back heel onto the floor and your arms reach the ceiling. Repeat the process with the other feet.
6. Come back to the normal posture and relax.
7. Modification of the asana- for beginners if it is difficult to touch the floor with hand or fingers, then take the support of a block or a cushion.
8. Precautions- people suffering from heart problems or high blood pressure should avoid doing the asana. People having neck injury or severe headache should also avoid doing the asana.

Benefits of Utthita Trikonasana

The extended triangle pose has many health benefits and should be incorporated in the daily routine so that one can reap maximum benefits. Not only does it provide physical benefits but also has mental benefits and keeps the mind relaxed and relieved. The benefits of Utthita Trikonasana are-

1. The asana helps ease backache.
2. It helps in releasing stress and tension from the mind and body.
3. It aids digestion and helps ease the bowel movement.
4. It provides relief from menstrual cramps and pain in women.
5. The asana gives an excellent stretch to the hips, calves, hamstrings, shoulders and chest.
6. It also activates the nervous system and strengthens the spine.
7. It also strengthens the muscles of the thighs, knees and ankles.
8. The asana also activates the abdominal organs.
9. It works as a magical therapy for anxiety, infertility, neck pain and flat foot.
10. The asana opens up the chest and shoulders completely.

See Also: Viparita Karani (Legs Up The Wall Pose)