Extended Triangle Pose

“Uttihita Trikonasana” Uttihita = extended or stretched, Tri = three, kona = angle

Benefits

This pose strengthens the thighs, calves, and hamstrings. It tones 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.

To get into position

1. Start in Tadasana. Inhale and jump or slide your feet 3 – 3 ½ feet apart.
   
   Tip: The wider the feet are apart, the easier the pose is to execute.
2. Raise your arms sideways, level to shoulders. Keep your shoulders relaxed and down, shoulder blades apart, and palms facing down.
3. Turn your right foot out to the side 90 degrees. Turn your left foot in 60 degrees to the right. (Your feet are now pointing in the same direction). Your knees are not bent, neither are they locked. Think of lifting your kneecaps with your quadriceps muscles (the muscles in front of your legs, above your knees). Think of your right femur lifting and rotating to the right in the socket.
4. Exhaling, bend the trunk sideways to the right, bringing the right palm near the right ankle. Keep your right shoulder in alignment over your right hip and knee.
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 alignment. Gaze at the thumb of the outstretched left hand. Keep the right kneecap pulling up and the right knee facing the toes.
6. Remain in this position for ½ -1 minute, breathing deeply and evenly. Then lift the right palm off the floor, and unbend your trunk back up to the left.
7. Keeping your feet spread wide, turn the left foot sideways 90 degrees and turn the right foot in 60 degrees. Repeat the pose on the left side.
8. Coming up on the exhale, jump or walk the feet back to Tadasana.

Basic poses > Extended Triangle Pose