TRIANGLE POSE

Extended Triangle Pose

Utthita Trikonasana

(UT-ti-tuh tri-ko-NAHS-uh-nuh)
Pose Type: standing, forward bend, side bend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)

How to Perform the Pose:

1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha,

and ujjayi breathing.

2. Inhale and step your feet about elbow distance apart with toes facing forward and feet parallel to

each other. Expand your chest and hold your arms straight out to the sides, parallel to the floor.

3. Keep your legs strong and straight by engaging your quadriceps and pulling the kneecaps up. Turn

your left foot 90 degrees to the left. Turn your right foot as close to 45 degrees to the left as

possible.

4. On your next exhale, reach over to the left as far as you can with good form and drop your left
   hand toward the left shin (or left foot or to the floor either on the inside or the outside of the left
   foot).


5. Reach your right arm up to the sky and look at your right thumb (the drishti point). Make sure that

your chest is not collapsing down toward the floor by lengthening both arms, grabbing onto the big

toe of your left foot with pointer finger and middle finger and thumb locked on top, and leaning

back far enough so that your shoulders are stacked one on top of the other.

6. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the

stretch. Exhale as you release the pose. Inhale as you press strongly into both feet to come up.

7. Exhale, come back to Mountain Pose (Tadasana) and repeat on the other side.

Modification:

1. front view


2. back view

utittha = extended

tri = three

kona = angle