Utthita Trikonasana Yoga

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 Utthita Trikonasana is a foundation standing pose, especially for hamstrings, thighs and hips. This is an extremely beneficial stretching exercise that helps to relieve stress, muscle strain and many health issues related to women. 

The name “Utthita Trikonasana” is a combination of three Sanskrit words, where “Utthita” means extended; “Trikona” means three angles or triangle and “asana” means pose. Thus, it is also known as Extended Triangle Pose. Utthita Trikonasana Yoga is beneficial for Abdomen, Legs, Back, Digestion, stress and Infertility.

Utthita Trikonasana Yoga


Utthita Trikonasana Yoga Pose

How to do Utthita Trikonasana Yoga or Extended Triangle Pose


This article explains how to do Utthita Trikonasana in standing position.


  • Start this pose standing straight much like in Tadasana (mountain pose).
  • Exhale and separate your legs with a gap of around three feet or more as per your capability.
  • Stretch your arms upwards and keep them corresponding to the floor. Your palms should face downwards.
  • Turn your right foot outwards at 90 degrees angle and left foot inwards at 45 degrees angle.
  • Now inhale deeply and as you exhale, bend your body to the right, and try to touch the ankle or floor with the right hand.
  • Ensure that you bend at the hip joint, not from your waist. Your waist must be straight, and it should not be distorted throughout the pose.
  • Left hand should swing upwards in line with shoulders’ top.
  • Keep your gaze at your left palm and your head in neutral position to the left.
  • Stay in this position for 30 seconds or one minute as per your comfort. Exhale and inhale 3-5 times in this pose.
  • As you inhale, bring your arms down to the sides of torso and straighten your feet.
  • Repeat same steps on the other side; with left leg




Benefits of Utthita Trikonasana or Extended Triangle Pose


In our day-to-day life, we face so many health issues like muscle strain, stress and indigestion. Apart from these, women also suffer from issues like inadequate menstruation and poor reproductive system. Utthita Trikonasana helps with these health issues. 
Following are the benefits of doing Utthita Trikonasana: –

  • It has major benefit on thighs. It stretches thighs and keeps them healthy.
  • It stretches every muscle of the body and massages them healthy.
  • Due to stretch of the stomach, it helps in stimulating the abdominal organs.
  • This is one of the best poses for relieving stress and energizing body.
  • It tones hamstrings, hips, knees, ankles and legs.
  • It opens shoulders and chest.
  • It retreats digestive organs and avoids stomach related problems.
  • It cures backache, even in pregnancy.
  • It cures infertility and menopause.
  • Regular practice of Utthita Trikonasana keeps your breath adequate and lungs healthy.

Precautions While Doing Utthita Trikonasana


  • This is not advisable for patients with low blood pressure, diarrhea and headache.
  • If you are suffering from any heart disease, perform this pose against a wall.
  • Patients suffering from high blood pressure should gaze on the floor and keep hands on hips.
  • Don’t practice it if you are suffering from serious neck injury.
  • Pregnant women should keep their breath normal and should not overstretch their abdomen.
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