Utthita Trikonasana (Extended Triangle – three corner or three angle posture)

I ran into Isosceles. He had a great idea for a new triangle! – Woody Allen

A triangle has three sides and is made of straight lines. it’s the simplest polygon.
A triangle may be classified by how many of its sides are of equal length or by what kind of angles it has.

Trikonasana is a standard standing asana used in most yoga styles. Triangle Pose is a  great stretch for your knees, thighs and ankles, hips hamstrings and calves.  It helps relieve stress and improves digestion.  It’s a good asana for back pain relief and can be done through the second trimester of pregnancy.

Let’s start with a basic, standard Triangle Pose:

Take a nice, wide stance (feet are 3-4 feet apart)

Rotate your feet:  Right foot points to the right.  Left foot turned in slightly.  Either line up your heels or the heel of your front foot and the instep of your back foot.
Inhale, Raise your arms to shoulder height, parallel to the floor

Exhale and reach your Right arm out over your right leg.  Bend from the hip/pelvis* (not the waist) out over your straight Right leg.

Your Right hand can rest on your leg, ankle or big toe side or little toe side of your foot.
Raise your Left arm to the sky.

Drishti or gaze is at your left fingers or down to your right toes.

Hold for several breaths, then switch sides.

You can come to Triangle Pose from Mountain or Lunge Pose

The focus in Triangle is to keep your shoulders and hips in alignment.  It does not matter where your right hand rests.  Try practicing this asana against a wall for proper alignment (keeping your heels, hips, shoulders and head against the wall).

*Find your pelvis:  Have a seat on a hard surface. The two points on your bottom are your ‘Sit Bones,’ Place your hand on your hips this is your pelvis, bend at this joint.

Now that we have mastered Trikonasana let’s try some variations:

Supported Triangle:
Option 1:  Place your supporting hand on a block or chair seat

Option 2:  Bend your front knee slightly, place your support hand above your knee


With a Bind:
Half Bound – Come into triangle.  Lower your Left arm behind your back reaching to your inner Right thigh.

Bound Triangle (Baddha Trikonasana) – Come into triangle.  Lower your Left arm behind your back, Bring your Right arm in front of and under your Right thigh.  Clasp hands behind your back. (use a strap if a full bind can not be accomplished)

Prayerful Triangle:
Come to a standard Triangle Pose

Bring hands together in prayer position at heart center


Extended Triangle:

Come into triangle, bring your Right (supporting hand) to the outside of your Right foot.  Lower your Left Arm next to your Left Ear.  Left Fingers are pointing to the front of the room, Drishti is up.

Parivrtta Trikonasana (Revolved Triangle or Reverse Triangle):
Take a nice, wide stance (feet are 3-4 feet apart-this asana is easier with a shorter stance)

Rotate your feet:  Right foot points to the right.  Left foot turned in slightly.  Either line up your heels or the heel of your front foot and the instep of your back foot.

Inhale, Raise your arms to shoulder height, parallel to the floor

Exhale and turn (twist) your torso to the Right.  Square hips to front edge of mat as much as possible.  Ground into your left heel

On your next Exhale, bend forward from your hips and reaching your Left Hand to your Right leg or ankle, floor or block on the outside of your Right leg

Right Arm is extended up to the sky

Drishti is to the right fingers or down to the right toes

Peaceful Triangle:
Take a nice, wide stance (feet are 3-4 feet apart-this asana is easier with a shorter stance)

Rotate your feet:  Right foot points to the right.  Left foot turned in slightly.  Either line up your heels or the heel of your front foot and the instep of your back foot.

Inhale, Raise your arms to shoulder height, parallel to the floor

Exhale, reach your Left arm down your left leg to your calf.

Open your heart Chakra in a mini backbend, reaching your Right arm up and back.  Right fingers point behind you, forearm is next to your Right ear.

Drishti is to the sky

Hold for several breaths, then switch sides.

Wide Angle Triangle:
Come to Five Pointed Star:  nice, wide stance (feet are 3-4 feet apart).  Toes remain pointing forward.  Arms shoulder height and parallel to the ground

Exhale, Twist from the waist and windmill your arms.  Lower your Left hand to the floor (or block or chair seat) between your feet.  Your Right arm is extended straight up

Drishti is to your raised arm

Hold for several breaths, then switch sides.

Balancing Triangle or Tumbling Triangle
Take a nice, wide stance (feet are 3-4 feet apart-this asana is easier with a shorter stance)

Rotate your feet:  Right foot points to the right.  Left foot turned in slightly.  Either line up your heels or the heel of your front foot and the instep of your back foot.

Inhale, Raise your arms to shoulder height, parallel to the floor

Transition your weight to your Right foot and slowly begin to raise your Left leg into the air

Lower your Right hand to your Right Calf

Hold for several breaths, then switch sides.

This pose is similar to half moon balance, except your hand is on your calf (instead of the floor) and you don’t rotate your hips open.

Similar Poses:
Gate Pose is like a kneeling triangle
Half Moon Balance is like tumbling triangle
Revolved Half Moon Balance

See more POSE FOCUS posts HERE.

www.SecondStarToTheRightYoga.com
Become a FaceBook Fan
Follow on Twitter

Advertisements

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

One Response to “Utthita Trikonasana (Extended Triangle – three corner or three angle posture)”

  1. A Prayerful Yoga Practice & the Anjali Mudra « 2nd Star To The Right Yoga Blog Says:

    […] Revolved Side Angle (hands in Anjali Mudra) – […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s


%d bloggers like this: