Utthita Trikonasana (Extended Triangle)

Utthita Trikonasana

Baddha Trikonasana

Utthita Trikonasana

oo-TEE-tah tree-ko-NAH-suh-nuh

utthita = extended

tri = three

kona = angle

Extended Triangle Pose

Heart of Pose

• Strengthening & Opening
• Standing Pose

Utthita Trikonasana and Utthita Parsvakonasana aren’t true side-stretching poses because you’re working in them to keep length in both sides of the waist and ribs. – Julie Gudmestad

See Also

• Asana Categories
• General Alignment Principles
• Alignment Cueing

Effects / Benefits

Energy, Mood, Emotion

Effects to energy, mood or emotion may include the following.

• Can help develop determination and be empowering
• Said to help relieve stress
• Balances heating and cooling
• “Activates all seven chakras with a focus on the Heart Chakra” (Joseph & Lilian LePage, Yoga Toolbox 2005)

Inner Body

Inner body effects may include the following.

• Stimulates kidneys and thyroid
• Stimulates intestines

Musculoskeletal

Musculoskeletal effects may include the following.

General

• Strengthens and increases flexibility in back, hips, legs, feet
• Tones core
• Opens chest
• Elongates spine
• Develops stamina
• Creates balance

Specific

• Strengthens hip flexors (psoas)
• Strengthens and tones abdominals (rectus abdominus & abdominal obliques)
• Strengthens spine (erector spinae)
• Stretches shoulders, chest, spine, hips, groins, hamstrings and calves
• Strengthens side waist (quadratus lumborum) when student contracts top side waist (not rounding it up toward ceiling)

Therapeutic Uses*

• Anxiety
• Backache – including in first and second trimesters of pregnancy.
• Digestion – stimulation of intestines improves digestion and said to be helpful for colitis & constipation.
• Flat Feet
• Infertility
• Lethargy
• Menopausal symptoms and irregular menstrual cycle
• Osteoporosis
• Sciatica

* This pose is often associated with positive effects related to the conditions listed. But unless trained in yoga therapy, teachers are usually advised against “prescribing” particular asanas to address specific conditions.