Utthita Trikonasana

The translation of Utthita Trikonasana from the Sanskrit is "Extended Triangle Pose". Utthita means extended, Tri means three and Kona means angle.

Common Faults

* The leading knee is twisted, not kept tight and not kept in line with the centre of the leading foot, skin and thigh
* In order for the hand to reach the floor a forward bend is done instead of a side stretch.
* One of the challenges of this asana is to avoid collapsing the lower back. Keep the torso rolling open so that it remains in line with the extended leg. This may mean you will have to back off from reaching the foot until you are able to align the shoulders with the front leg (Swenson, 1999)

Benefits

* Relieves gastritis, indigestion, acidity, and flatulence (Iyengar, 2001)
* Improves the working of the bowels (Sivananda Yoga Vedanta Centre, 1996)
* Improves the appetite and assists digestion (Sivananda Yoga Vedanta Centre, 1996)
* Improves the flexibility of the spine (Iyengar, 2001)
* Tones the spinal nerves and abdominal organs (Sivananda Yoga Vedanta Centre, 1996)
* Alleviates backache (Iyengar, 2001)
* Reduces or eliminates pain in the lower back (Sivananda Yoga Vedanta Centre, 1996)
* Corrects alignment of the shoulders (Iyengar, 2001)
* Helps to treat neck sprains (Iyengar, 2001)
* Massages and tones the pelvic organs, correcting the effects of a sedentary lifestyle or faulty posture (Iyengar, 2001)
* It strengthens the pelvic area and tones the reproductive organs. (Swami Satyananda Saraswati, 1996)
* Invigorates the circulation (Sivananda Yoga Vedanta Centre, 1996)
* Strengthens the ankles (Iyengar, 2001)
* Reduces stiffness in the neck, shoulders and knees (Iyengar, 2001)
* Tones the ligaments of the arms and legs (Iyengar, 2001)
* It stimulates the nervous system and alleviates nervous depression (Swami Satyananda Saraswati, 1996)

Cautions

* People with posterolateral disc herniation may find the slight twisting action of this posture challenges the back (Farhi, 2000).
* If you are prone to dizzy spells, vertigo, or high blood pressure, look down at the floor in the final pose. Do not turn your head (Iyengar, 2001).
* If you have a cardiac condition, practise against a wall. Do not raise the arm, but rest it along your hip (Iyengar, 2001).
* Do not practise this asana if you have stress-related headaches, migraine, eye strain, diarrhoea, low blood pressure, psoriasis, varicose veins, or if you are depressed, or extremely fatigued (Iyengar, 2001).
* If you have cervical spondylosis, do not look up for too long (Iyengar, 2001).
* This asana should not be practiced by those suffering from back conditions (Swami Satyananda Saraswati, 1996).

ee also

*List of Hatha yoga postures

External links

* [http://www.yogajournal.com/multimedia/x_video4.cfm?content=asana&clipcode=1 Yoga Journal] Video
* [http://www.yogajournal.com/poses/494_1.cfm Yoga Journal] Photo and description
* [http://www.yogadancer.com/Pattra/Trikonasana.shtml Yoga Dancer] Photo and description

References

#Farhi, D. (2000) Yoga mind, body and spirit: A return to wholeness (New leaf: New Zealand)
#Iyengar, B.K.S (2000) Light on Yoga (Thorsons, London)
#Iyengar, B.K.S (2001) Yoga: The path to holistic health (Dorling Kindersley, London)
#Mira, S. and Methta, S. (1990) Yoga: The Iyengar Way (Dorling Kindersley, London)
#Sivananda Yoga Vedanta Centre (1996) Yoga, Mind and Body (DK, London)
#Swami Satyananda Saraswati (1996) Asana, Pranayama, Mudra, Bandha (Yoga Publications Trust, India)
#Swenson, D. (1999) Ashtanga yoga: The Practice Manual (Ashtanga yoga production, Houston)