Extended Triangle Pose
Author: Stuart K. Jackson | 
Utthita Trikonasana
The Pose
- Stand in Mountain Pose
- Move your legs so that they are about three feet apart with your feet pointing directly ahead. Hold your arms parallel to the ground at shoulder level with the palms of your hands facing down.
- Turn your right foot 90 degrees so that it is pointing away from your body. Turn your left foot just slightly to the right, you should feel a stretch on the inside of your left leg and your left knee should be tightened.
- As you exhale, bend your body sideways to the right and bring your right hand as close to the back side of your right ankle as possible. Your goal should be to place the palm of your hand completely on the ground, until that is possible consider using a yoga brick for support.
- Your left arm should still be straight in line with your shoulders and will now be pointing directly up. You should gaze upon the thumb of your left hand.
- Hold this position for thirty seconds to one minute, being conscious to keep your breathing normal throughout that time.
- As you inhale, move your torso into an upright position with your arms outstretched to your sides and your feet once again pointing directly forward.
- Perform the same steps as before, but reverse the side.
- Once you have completed this posture on both sides, return to Mountain Pose and relax.
Variations
The primary variations of this pose are in the use of props. Feel free to use one or more yoga bricks to keep your stability while you are learning this pose.
Benefits
- Tones and removes stiffness from the legs
- Relieves back aches
- Improves neck sprains
- Strengthens the ankles
- Develops the chest
Counter Poses
- Standing Forward Bend
Contraindications
- If you have a neck injury do not look up
- Low blood pressure
- Congestive heart disorders