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Utthita Trikonasana - Extended Triangle Pose


Utthita = extended or stretched,
Tri = three,
Kona = angle.
Benefits : This pose stimulates the abdominal organs.
It can help relieve backache, even in pregnancy.
It improves digestion.
It opens the shoulders and the chest.
It stretches the hips, groin and hamstrings.
It helps to relieve stress.
The legs are stretched from the ankle to the thigh.
The spine is stretched as well in this yoga exercise.
Apart from these specific benefits, it can also help prevent infertility, flat feet and osteoporosis.

If you have neck problems - do not look up - keep the gaze straight ahead or look down to.
Note: If you feel unsteady in this pose, place the back of your back heel and the back side of your body against the wall.
Avoid doing this asana. Read this section carefully before you do it.
Avoid the practice of this pose if you suffer from diarrhea, headaches or low blood pressure.
If you have been diagnosed with a heart condition, it is advisable to practice this pose against a wall.

How to do this asana:

Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 ft).Turn your right foot out 90 degrees and left foot in by 45 degrees.Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards floor.Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.
Step 1: Begin this pose with Tadasana (Mountain Pose). Then exhale and spread your legs to place them at a distance of around 3 feet from each other.
Step 2: Now stretch your arms out sideways, while ensuring that they are corresponding to the floor. The palms should face downwards.
Step 3: Turn the right foot outwards at an angle of 90° degrees, while turning your left foot inwards towards the right. Both heels should be in alignment.
Step 4: Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards floor.
Avoid Step 5 : If you have neck problems do not look up
Step 5: Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.
Step 6: Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open.
Step 7: Stretch maximum and be steady. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.
Step 8: As you inhale, come up, bring your arms down to your sides, and straighten your feet.
Step 9: Repeat the same on the other side.


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