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Utthita Trikonasana (Therapy)

उत्थिता त्रिकोनासनI / Triangle Pose

October 9, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name comes from the Utthita, meaning “extended,” Trikona, meaning “three corners” or “triangle,” and Asana, meaning “pose.”

Benefits
  • Stimulates the spinal nerves
  • Strengthens the thighs, calves and buttocks
  • Improves the digestion issues
  • It helps in treatment of peptic ulcer disease & acid reflux
Ailments Tackled
  • It helps in treatment of peptic ulcer disease, acid reflux, and diarrhoea
  • Backache
  • Digestion issues
  • Menstruation related issues
Steps to perform the Asana: Utthita Trikonasana (Therapy)
  • Begin by standing at the top of your yoga mat with your feet hip-width apart and parallel to each other.
  • Place a yoga block at the front of your mat.
  • Step your feet wide apart, about 3 to 4 feet, depending on your flexibility and comfort level.
  • Turn your right foot outside and your left foot in front.
  • Keep your abdomen in front.
  • Engage your thigh muscles to stabilize your standing leg and support the weight of your body.
  • Place a yoga block under your right hand for support.
  • Place the block on the outside of your right foot, adjusting the height as needed to find a comfortable stretch.
  • Raise both the hands parallel to your shoulders.
  • Keep your arm straight and strong, with palms facing forward.
  • Now exhaling bend towards your right foot with your right-hand.
  • Extend your left arm overhead.
  • Keep your left arm in line with your ear.
  • Lengthen through the left side of your body.
  • Imagine creating space between each vertebra as you elongate your spine.
  • Hold the pose for 30-40 seconds, breathing deeply and maintaining steady balance.
  • Now to release the pose, press firmly your back foot and use the strength of your core to lift your upper body back to an upright position. Bring your arms back to parallel with the floor.
  • Exhale as you slowly lower your arms down to your sides, relaxing your shoulders.
  • Gently come out of the pose and repeat the same with other side.
Key Alignment Points
  • Engage your core muscles to stabilize your torso and maintain balance in the pose.
  • Draw your navel toward your spine and lift through your pelvic floor.
Common Misalignments / (Mistakes)
  • Lifting of the back leg heel & bending forward
Contraindication / Cautions
  • Avoid in case of neck, knee, shoulder, ankle or back injuries
  • Avoid if suffering from low blood pressure
  • Avoid if suffering from headaches or migraine
  • Avoid if suffering diarrhoea
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