Extended Triangle Pose (Utthita Trikonasana) Explained

Aloha Everyone,

• Stand in Tadasana.

• Inhale and step out with your feet pointing forward approximately 4 - 5 feet apart.

• Stretch your arms, shoulder blades wide, palms facing down parallel to the floor

• Turn in your left foot in about 45°.to the right and your right foot out to the right 90°.

• Align the right heel with the left heel

• Exhale and bend your torso sideways to the right 

• Place your right hand on your shin, ankle, or the floor outside your right foot

• Tuck in your should blades, your back ribs, your buttocks and your tailbone

• Align your spine with the back of your head and your tailbone

• Stretch your left arm toward the ceiling

• Ground your right big toe and tighten your calf and thigh

• Keep your head down, or in a neutral position or look up at the left thumb

• Stay in this pose for 30 seconds to 1 minute, don’t forget to breathe.

• Inhale to come up

• Reverse the feet and repeat on the other side for the same length of time

Benefits:

• Stretches and strengthens your thighs, hips, groins, calves, knees and ankles

• Stretches and opens shoulders and chest

• Helps stimulate the abdominal organs

• Improves the flexibility of spine

• Corrects body alignment

• Alleviates backache

• Improves digestion

• Relieve stress

Cathi's note:  Trikonasana, the Triangle pose improves the strength, stability and balance of your body and the mind.  For beginners, please take your time in  learning and mastering this pose.  I cannot over emphasize the importance of listening to your body and use common sense. * Practice this pose with your with your shoulders and buttocks against the wall and your hand on your shin or on a yoga block to help keep the shoulders, hips and feet in alignment

Namaste -- Cathi