Step 1: Setup
Start in a stable base and organize feet, pelvis, and spine.
Utthita Trikonasana (Extended Triangle Pose)
उत्थित त्रिकोणासन | Standing Asana practice details from Nirog Yoga
Introduction
Utthita Trikonasana lengthens both sides of the trunk and refines spinal alignment in a stable standing base.
Key Alignment Cues
- Keep both legs active and front knee straight but not rigid.
- Lead from the pelvis before placing the lower hand.
- Stack chest upward and broaden collarbones.
- Use a block to avoid collapsing the side body.
Benefits
- Stretches hamstrings, inner thighs, and lateral trunk.
- Improves postural awareness and balance.
- Supports healthy spinal mobility.
Precautions
- Use higher hand support for lower back discomfort.
- Look down or sideways if neck rotation is sensitive.
Modifications
- Use a block under the lower hand to maintain spinal length.
- Keep top hand on waist while refining torso rotation.
Common Mistakes
- Forcing lower hand to floor and collapsing side body.
- Locking front knee aggressively.
Practice Rhythm
Recommended hold: 3 to 6 breaths each side
Breath pattern: Inhale to expand chest, exhale to root both feet.
How to Practice (Step-by-Step)
- Take a wide stance with front foot outward and back foot slightly in.
- Extend arms wide and hinge over front leg.
- Place lower hand on shin, block, or floor and lift top arm.
- Keep both sides long and breathe steadily before switching sides.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Move into full expression gradually with controlled breath.
Step 3: Exit and Reset
Rise up with a long spine and pause in wide stance.