Asanas / Utthita Trikonasana, the extended triangle pose

Utthita Trikonasana is the most demanding lateral inclination, and do it correctly is very important. We explain it to according to the text of the book Keys of Yoga, Danilo Hernandez. Run: Raúl Torres, Professor of the international school of Yoga. Photos: Thor Castro.


Basic movements that can develop the vertebral column are: bending forward, backward, extension rotation and lateral tilt. A complete sequence of asanas should include, at least, a stance of each of these four movements. This ensures action balanced on the whole of the spinal column.

Trikonasana It is a lateral tilt that has a different chance of execution. Its ideal location is the outline of the session of asanas is at the end, after the spinal torque, or also at the beginning, then the greeting to the Sun.


1 starting position: stand floor and separates the legs about a meter (or the same length of your leg). He says the legs raising joints and keeping active thighs. It stretches the entire trunk and head up. Inspiring, raises arms laterally, with the palms of his hands down and the fingers together, until they are cross with the trunk at the same level of the shoulders. The stance has to radiate an attitude of firmness.

2 guide the left foot slightly inward and the right foot 90 degrees to the right. The right heel should be in line with the Arch of the left plant and the right knee aligned with the toes of the right foot. Keep raised joints, active legs, trunk and very stretched arms.

3 venting air, low trunk laterally to the right, bringing the pelvis to the left as you descend. It supports your right hand on the right ankle and stretch upwards, left arm right arm extended and the Palm of the hand toward the front. Lengthens the spine from the sacrum to the neck and turning the trunk upwards. Stura the posterior region of the neck and turn your head up looking to the left hand.

4 keep the position ten seconds, breathing normally and inspiring, then returns to the upright position. Venting air, lower arms and places the feet forward. After a brief pause, get the position on the left side observing the same guidelines.
Repeat the position again to both sides. This time extending the stay up to 20 or 30 seconds, or the time that will be comfortable.

Technical details

  • In the final position the legs, trunk, arms, and head remain in the same vertical plane.
  • If you do not arrive by hand ankle, do not re force, rest it on the leg to the height that will be more comfortable. Another option is to fit a small stand next to the foot and rest the hands on such support.
  • Avoid lifting the heel of the rear foot, bend your knees, tenar neck or let head fall or sunk between his shoulders.
  • Avoid bending the trunk forward, remember that it is a lateral tilt, in which the shoulders and both sides to be in line perpendicular with the ground.
  • In general in the positions of lateral tilt should address breathing stretched side lung.

Main benefits

  • It tones the spinal nerves.
  • It relaxes the spine and corrects its lateral deviation (scoliosis).
  • Massages the abdominal organs.
  • It stretches and relaxes many muscles of the back, waist and legs.
  • It strengthens the legs.
  • It provides physical and psychological stability.
  • It balances the activity of the ida and pingala nadis.
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By • 7 May, 2013 • section: Asanas