Utthita Trikonasana - 
Extended Triangle Pose

Utthita Trikoṇasana is one of the most common standing asana in yoga. This is one of my favorite pose, it was commonly taught by BKS Iyengar. Accessible to beginners, it is suitable for all ages and can be practiced without risk even in particular conditions (back pain, pregnancy, menstrual cycle, weakness, etc.), where often other standing positions are precluded or more difficult to manage. 

However, its accessibility does not make it a trivial position or one without interesting aspects. It seems easy, but master it correctly require a constant work on alignment. Here are the main BENEFITS:

  1. Stretches and strengthens the thighs, knees, and ankles
  2. Helps relieve stress
  3. Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
  4. Improves digestion
  5. Stimulates the abdominal organs
  6. Helps relieve the symptoms of menopause
  7. Relieves backache, especially through second trimester of pregnancy

Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica


First of all, step the feet wide apart. Then raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

Make sure your wirst and feet are in one line. Turn your back foot slightly in and your front foot out 90 degrees towards the front of the mat. INHALE and start to root your outer edge of the back foot on the mat, and reach your arm forward. Bring your arm to the inside of the shin (or on the shin or on a block). Press your front foot onto the mat. 

Check that your trunk is over your leg and you’re not collapsing forward. The pose is not about touching the mat down but about lenghtening and rotation of the trunk. If you’re new to the pose, you can keep your gaze down. The front foot is active in Pada Bandha, the weight of the body is on the back foot. The hips are open. The chest is open. Shoulders away from ears. The hand is active up to the fingertips. If you feel you’re hunching forward in triangle pose, you might think to “roll the shoulders and to open the chest.

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