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Thursday, November 21, 2013

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


  • 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

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