Utthita Trikonasana (Extended Triangle)

Intermediate Yoga 2 minutes 12 calories

Position with legs apart, torso tilted sideways with one arm reaching the floor or leg and the other extended upward, forming a straight line.

Media

Instructions

Begin in Tadasana

Inhale and open your legs sideways (put your feet about 1 m apart).

Rotate the right foot 90° to the right.

Turn the left foot slightly inward (about 15°-30°).

Make sure the front heel is in line with the arch of the back foot.

Inhale and raise both arms laterally to shoulder height, parallel to the floor with palms facing downward.

Exhale and lengthen the torso to the right, keeping both hips in the same plane.

Keep your chest open and do not curve your back.

Rest your hand on the floor or on a yoga block placed next to your foot.

Extend your left arm upward, in line with your shoulder.

Position your head while keeping your neck extended, looking upward.

Breathe deeply and hold the position.

Exit the position: Inhale, slowly lift yourself up bringing your torso back to vertical. Bring your feet back parallel.

Repeat the exercise on the other side 14.

Exercise Details

Repetitions

2 reps per side

Hold Time

30 seconds

Breathing

Inhale by lengthening the torso, exhale by leaning sideways. Maintain deep breathing during the position.

Important Warnings

People with lumbar problems or hernias:

Lateral tilting can create excessive pressure on the spine if not well executed. It is recommended to use a block to rest your hand on, keeping the column extended and neutral. Avoid “going too low” or “collapsing” downward.

People with neck problems:

Gaze is usually upward but can cause neck compression. You may want to keep the gaze forward or downward, depending on comfort.

People with hip or knee stiffness:

Wide stride and slouching require mobility and stability. It is recommended to shorten the stride, and keep the front leg slightly bent. Use supports to improve balance (block or wall)

People with hypertension or dizziness:

Tilting and looking up can increase the risk of loss of balance or dizziness. Avoid looking up, and do not hold your breath: perform the position using the wall for support

Pregnant women:

The position opens sideways and can be helpful, but you need stability and space for the abdomen. You may want to use a chair for support, or keep your arms at your sides. Pay attention to balance.