Utthita Trikonasana (Extended Triangle)
This asana is also known as the extended triangle pose. This asana can be performed as follows;
- Stand in Tadasana or the Mountain Pose.
- With an exhalation, step or place your feet 3.5 to 4 feet apart.
- Now raise your arms parallel to the floor and reach them actively out to the sides, with the shoulder blades wide, palms facing downwards.
- Begin turning your left foot in slightly to the right and your right foot out to the right at 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outwards, so that the center of the right knee cap is in line with the center of the right ankle.
- Now exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Keep this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forwards and lengthen the tailbone toward the back heel.
- Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm towards the ceiling, in line with the top of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.
- Remain in this posture for 30 seconds to 1 minute.
- Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm towards the ceiling.
- Reverse the feet and repeat this for the other side. And for the same duration of time.
The benefits of this asana are:
- Has great therapeutic value in stress busting.
- Stimulates the abdominal organs.
- Improves digestion.
- Stretches and strengthens the thighs, knees and ankles.
- Stretches the hips, groins, calves, knees, chest, shoulder and the spine.
- Helps relieve symptoms of menopause.
- Helps to relieve backache especially in the second trimester of pregnancy.
- Has therapeutic value in anxiety, flat feet, infertility, neck pains, osteoporosis, and sciatica.
- Toens the legs, trunks and chest.
- Strengthens the pelvic region and the abdominal organs.
- Improves the working of bowel.
- Increases appetite.
- Stimulates the nervous system.
The precautionary measures in this asana are:
- Should not be practiced if suffering from diarrhea, headache, low blood pressure.
- If suffering from cardiac problems one must practice against the wall.
- If suffering from high blood pressure urn the head gaze downwards.
- If suffering from neck problems do not look upwards but instead keep looking straight.
- Avoid if suffering from varicose vein.
- If suffering from cervical spondilitis do not look up for too long.