‘Utthita’ means extended ,’ Tri’ means three and ‘kona’ means angle. ‘Trikona’ means triangle. Infact in this pose you make several triangles. Remember, that triangles are formed by straight lines so keep your limbs straight while doing Utthita Trikonasana.
This is one of the key standing pose found in most styles of Yoga. It is usually performed in two parts, facing left and then facing right.
Organising the Pose:-
- Stand in Tadasana
- Jump or step the legs 2-3 feet apart and arms lifted sideways, facing down and toes facing forward.
- Turn the right foot out 90 deg. And left foot in slightly.
- Bend sideways to the right , placing the right palm on your right ankle or the floor. Stretch your left arm up, looking up at the fingertips.
- Repeat on the left side.
- Come up return to Position 2 and jump back to Tadasana.
DO’S:
- Align your head and hips on the line on which you are standing.
DONT’S:
- Don’t bend your knees or your elbows.
- Don’t bend forward ,otherwise the benefits of the sideways stretch will be lost.
BENEFITS:
- Shapes the legs, straightens the ankles.
- Improves the arches of the feet.
- Builds up the chest
- Strengthens the muscles on the sides of the trunk,the waiste and the back of the legs.
- It stimulates the nervous system, aids digestion, strengthens the pelvic area and tones the reproductive organs.
So, practice this pose on both the sides ,holding for 10 to 20 counts on either side, thus lengthening and stretching the neglected lateral sides of your body. If you are unable to reach the floor with your hand , rest the hand on your leg ,a chair seat or a block and concentrate on stretching while keeping your legs and back aligned. The stiffness in your hips will soon release enabling you to stretch all the way down to the floor.
Namaste!
Neelanjana Bharadwaj – Yoga Expert