Extended Triangle Pose

Sanskrit name: Utthita Trikonasana

English name: Extended Triangle Pose

Chinese name: Side triangle pose

One of the classic standing postures in yoga (oo-TEE-tah trik-cone-AHS-anna) utthita = extended trikona = three angle or triangle

Efficacy: Stretch and strengthen thighs, knees and ankles Stretch buttocks, groin, hamstrings and calves, as well as shoulders, chest and spine Stimulate abdominal organs to help relieve stress and improve digestion. Help relieve menopausal symptoms and reduce back pain. It has an auxiliary therapeutic effect on anxiety, flat feet, neck pain, osteoporosis and sciatica. This pose strengthens leg muscles. Remove rigidity in the legs and buttocks and correct leg deformity. Allow the legs to develop evenly. It also relieves back pain and neck sprain and strengthens ankles. Strong chest.

Contraindications/warnings Diarrhea, headache, low blood pressure, heart disease: It is recommended to lean against the wall and make a triangular pose. The upper arm can be placed on the hips. Hypertension: Turn your head downward and look at the ground. Neck problem: Please do not twist the neck to look above, keep the neck forward in line with the spine, and the force is evenly applied on both sides of the neck.

cultivation technique

1. Stand in mountain stance. Exhale and take a light jump or side step to separate your legs, spacing them approximately 3 1/2 to 4 feet apart. Raise your arms horizontally parallel to the ground and stretch them as far as possible to the sides to open the shoulder blades. Palm down.

2. While exhaling slowly, turn your right foot 90 degrees to the right, and your left foot slightly to the right, so that your right heel and left foot are on the same line. Tighten the muscles in your thighs and knees and turn them outward so that the center of your knees is in line with your ankles. Keep your right leg extended from the inside and your knees straight.

3. Exhale and stretch your upper body to the right. Note that you go from the crotch to the right rather than the waist. Close your right palm to your right ankle, and if possible, place your right hand completely on the ground outside your right foot.

4. Stretch your left arm upward (as shown in the figure). Line up with your right shoulder and stretch your torso. Keep your upper torso sideways rather than leaning forward. The back of your legs, back and hips should be in a straight line. In short, don't let your body deform. Keep your eyes on the extended left thumb. Raise your right knee so that your right knee is facing your toes and always keep your right knee straight.

5. Hold this position for 30 seconds to one minute, breathing evenly and deeply. Then, inhale, press hard on the ground with your heels, stretch your left arm upward and lift your upper body.

6. Now turn your left foot 90 degrees to the left and turn your right foot slightly to the left. Tighten your knees straight. Repeat the above steps. Hold the pose on the left side for the same time as on the right side.

7. Finally, exhale and step or jump back to mountain pose. (Internship Editor: Wu Jinyu)