Utthita Trikonasana| Gestrekte driehoekshouding| Extended Triangle Pose

Utthita Trikonasana
  • Stretches hamstrings, hips, groin, flanks & back

  • Strengthens legs & sides

  • Opens hips, chest & shoulders

  • Stimulates abdominal organs

 

Contraindications
  • Back, knee and hip injuries

GETTING INTO THE POSE
  • Exhale: From tadasana step the right foot back a big step and turn the right foot to the back of the mat, the left foot is turned to the long side of the mat.

  • Both legs are straight and active. The knees of the legs are facing the same way as the toes of that leg.

  • Activate the bandhas.

  • Tilt the pelvis, bringing the sitting bones towards the mat. Feel the lower abs activate.

  • Inhale: open the chest and spread the arms at shoulder height.

  • Exhale: reach forward with the right hand, reach until you can't reach any further, keep the back straight. See if you can grab your big toe. If that doesn't work for you today, rest your hand on your shin.

  • Left hand rises with palm facing forward, in extension of right hand.

  • Open the hips, push the right hip forward and the left hip back.

  • Open the chest, bring the left shoulder back.

  • Shoulders away from the ears.

  • Gaze at the top hand.

BREATH
  • Inhale: make space between the heels and the sitting bones, between the sitting bones and the crown and between the hands.

GETTING OUT OF THE POSE
  • Inhale: push into the feet and stand up with your legs straight.

  • Exhale: bring the hands down and step back into tadasana or go on to another posture.

PREPARATORY POSES
SUBSEQUENT POSES
REPLACEMENT POSES
  • Bring the hand higher up the leg to allow for more space in the flanks, hips and chest area.

  • If necessary, put the bottom hand on a block.