UTTHITA TRIKOŅĀSANA A (5 MOVEMENTS)
1	EKAM	Inhale, open to the right, arms out
2	DVE	Exhale, hold the right big toe
3	TRINI	Inhale, up. Feet parallel, arms out.
4	CATVARI	Exhale, fold, hold the left big toe
5	PANCA	Inhale, up
UTTHITA TRIKOŅĀSANA B (5 MOVEMENTS)
1	EKAM	Inhale, step out to the right. Feet Parallel, arms out.
2	DVE	Exhale, twist left, hand down
3	TRINI	Inhale, up. Feet parallel, arms out.
4	CATVARI	Exhale, twist right, hand down
5.	Pancha	Inhale, up. Exhale, Samasthiti

Anatomy

UTTHITA TRIKONASANA A
EXTENDED TRIANGLE POSE    

The primary aim of the triangle pose is to stretch the hamstrings of the lead leg. Secondary areas receiving a stretch are the upper torso and the hamstrings and gastrocnemius of the trailing leg. Additionally, the pelvis opens as the rear hip experiences external rotation. Maintain an awareness of foot placement in Trikonasana, distributing weight evenly across both soles. Engage the glutes and quadriceps of the back leg by simulating a pushing motion with the rear foot against the mat, which, although immovable, generates an opening effect at the back knee. Straightening the spine on the extended side intensifies the hamstring stretch by slightly tilting the pelvis forward through the action of the quadratus lumborum, elevating the ischial tuberosities. Observe the trunk's upward rotation, linking it to the stretch in the hamstrings. To prevent the front knee from collapsing inward with the body's rotation, actively externally rotate the hip to keep the knee aligned forward. Pressing the ball of the foot down generates a spiral force through the leg, embodying the concept of muscle co-activation for stability.

BASIC JOINT POSITIONS    

• •The front knee extends.  
• •The back knee extends.  
• •The back foot rotates inward 30 degrees and supinates.  
• •The front foot rotates out 90 degrees.  
• •The trunk laterally flexes.  
• •The front hip flexes.  
• •The back hip extends and externally rotates.  
• •Both shoulders abduct.  
• •Both elbows extend fully.  
• •The cervical spine rotates the head to face upward.