Utthita Trikonasana

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trikonasana

Utthita means stretched or extended. Trikona  means a triangle. (“Tri” means three and   “Kona” means angle). A standing posture, it is an extended triangle pose.

Tadasana

  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.

The legs, trunk and the head aligned in a straight line.

I. Starting position (Sthiti): Tadasana

ll. Practice

  • Take deep breath. Jump so as to keep the legs 3- 3 1/2 feet apart. Lift the arms sideways, in line with the shoulders, palms facing down. Keep the arms parallel to the floor.
  • Turn the right foot sideways perpendicular to the right.  Move the left foot slightly to the right . Keep the left leg stretched from the inside and pull it tight at the knee.
  • Exhale, bend the trunk sideways to the right, bringing the right palm near the right ankle.  Place right palm completely on the floor.
  • Stretch the left arm up. Keep it in line with the right shoulder and extend the trunk. Keep the back of the legs, the back of the chest and hips in line.
  • Focus at the thumb of the outstretched left hand.
  • The right knee is locked tight by pulling up the knee cap and right knee faces the toes.
  • Stay in this position from 30-60sec .
  • Take deep and rhythmic breath.
  • Raise the right palm from the floor .
  • Take the breath in and come to position 2 above.
  • Now move the left foot sideways perpendicular to the left , turn the right foot slightly to the left. Tighten both knees and  continue  from position 2-6, reversing all the processes.
  • Take breath in and come to position 2.
  • Stay in this posture for the same duration on the left side.
  • Exhale and return back to Tadasana.

BENEFITS:

  • This posture is known to tone up the leg muscles, remove stiffness in the legs and hips.
  • It is known to correct minor deformities in the legs.
  • It is stated to be beneficial in backaches, neck sprains, strengthens the ankles and develops the chest.