Uttihita means extended. Trikona is a triangle. This standing asana is the extended triangle posture.
- Stand in Tadasana
- Inhale deeply and with a jump spread the legs apart sideways, wider than shoulder width. Ideally the legs would be about 3-3.5 feet apart.
- Raise your arms sideways, in line with the shoulders until they are parallel to the ground. The palms should be facing downwards.
- Turn the right foot sideways to the right, so that the fingers and toes are pointing in the same direction.
- Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee.
- Exhale, bend the trunk sideways to the right, bringing the right palm near the right ankle. If possible, the right palm should rest completely on the mat.
- Stretch the right arm up, bringing it in line with the right shoulder and extend the trunk. The back of the leg, the back of the chest and the hips should be in a line.
- The eyesight should be on the thumb of the outstretched left hand. Keep the right knee locked tight by pulling up the knee cap and keep the right knee facing the toes.
- Remain in this position or about 30 seconds to a minute. Remember to breath deeply.
- Lift the right palm from the mat, inhale and return to the arms outstretched position (Step # 3 above)
- Now perform the same series of steps, with the left foot instead of the right foot.
- Exhale and jump, coming back to Tadasana.
Benefits of Uttihita Trikonasana
- This asana tones the muscles of the legs.
- It helps remove any stiffness, soreness in the legs and hips.
- It relieves backaches, neck sprains.
- Utthita Trikonasana helps in improving digestion and circulation.
- It is known to relieve symptoms of sciatica.