How to do Uttitha Trikonasana
- Stand with your feet at a distance from your legs on the long side of your carpet.
- Turn the right foot outwards so that the toes point towards the short edge of the mat and turn them around 45 degrees. Finding stability between the two legs.
- Grasp the legs and turn the right thigh until the right knee is aligned with the first two fingers.
- Extend both sides of the waist, pull the bottom of your abdomen and raise your arms parallel to the floor.
- Inhale when you reach the right, stretching the body towards the right leg and moving the hips toward the back of the carpet.
- Exhale by lowering the right arm placing your hand on the leg, floor or block. Turn the ribs towards the ceiling.
- Head with left arm up, hand on the shoulder, palm forward.
- Lie on the sides of the neck and keep your neck aligned with your spine.
- Look straight or slightly tilt your chin and twist it to look at your left hand.
- Keep your face relaxed and breathe gently while pressing your feet, fingers and the crown of your head while rotating your rib cage.
- To get out, press your feet firmly on the floor, breathe in and extend your left arm to the ceiling when you return to stand up straight.
- Turn your heels and repeat to the other side.
Tips for beginners
Place your hand on a block on or off the foot, whichever is best for your body, so that both sides of your waist remain long.
Press firmly between your feet so that the upper part of your body feels lighter. This is the rebound effect of the press.
Benefits of Uttitha Trikonasana
- Strengthens the legs and back.
- It expands in the thighs, thighs, calves, spine, shoulders, chest and open hips.
- Energizes, balances and improves concentration.
- Stimulates the abdominal organs.
- Awareness and concentration
Keep the knee bent against the one that rests and do not rest your hand directly on the joint.
Look at the floor because of neck problems.
Variations
As an additional challenge, raise your forearm parallel to the floor instead of putting your hand on your leg. Stay here for 5 breaths.
The triangle posture can be taught differently according to the teacher and the style of yoga. Try different positions of the feet to feel what works best for your body.