Utthita Trikonasana, or the Triangle Pose, is one of the six fundamental poses in the practice of Ashtanga Yoga. It is a standing pose that mimics the geometric shape of a triangle. This pose promotes stability, grounding, elevation, and lightness.
Etymology
- Utthita = Extended
- Triko = Triangle
- Asana = Pose
Thus, Utthita Trikonasana translates to the Extended Triangle Pose.
Description
This pose consists of five Vinyasas, with the second and fourth being the Asana. Utthita Trikonasana is practiced in all series of Ashtanga Yoga.
Samasthiti
Inhale: Jump to the right, with feet wide apart (approximately 1 meter). Extend your arms parallel to the floor, palms facing down. Turn your left foot slightly inward and your right foot 90° outward. Engage your thighs by lifting the quadriceps and rotate your right thigh outward to align the ankle and knee with the toes of the right foot.
Exhale: Bend your torso and pelvis to the right over your right leg, hinging from the hip and not the waist, and grasp your right big toe. Keep both sides of your torso as long as possible. Stretch your left arm towards the sky, aligned with the shoulders.
Inhale: Turn your head and gaze (Drishti) at your left thumb.
5 Breaths: This is the state of the Asana.
Exhale: Turn your head and gaze down.
Inhale: Straighten up and switch sides.
Exhale: Bend your torso and pelvis to the left over your left leg, hinging from the hip and not the waist, and grasp your left big toe.
Inhale: Turn your head and gaze (Drishti) at your right thumb.
5 Breaths: This is the state of the Asana.
Exhale: Turn your head and gaze down.
Inhale: Exit the pose.
Exhale: Samasthiti.
Tips for the Pose
To stabilize and anchor the pose, focus on pressing your feet into the ground and engaging the leg muscles. The feet serve as the foundation of the pose, grounding it to the earth. The Yogi’s foot has three points of contact: pressure on the big and small toes and the center of the heel on the ground. Proper foot positioning activates the arch and aligns the foot, ankle, and knee.
When to Avoid the Pose
- Neck Issues: If you have neck problems, do not turn your head. Instead, look straight ahead and lengthen both sides of your neck equally.
- Chronic Pain: If you experience acute or chronic pain in the cervical or lumbar regions, avoid this pose as it can overstress these areas. Engage Uddiyana Bandha to protect the lower back if needed.
Physical and Psychological Benefits
- Joints: Strengthens the ankles and knees. Stretches the hips, shoulders, rib cage, and spine.
- Muscles: Loosens and strengthens the legs. Reduces excess abdominal fat.
- Organs: Benefits the digestive system.
- Psychology: Improves balance and concentration.
The Experience of Utthita Trikonasana
In this pose, we experience stability through the action of the legs forming the base triangle. The symmetry is practiced on both sides, emphasizing energy on one pole and then the other. The position of the arms establishes an energetic connection between the earth and the sky. This opposition is highlighted by the stable (tamas), dynamic (rajas), and upward gaze (sattva), bringing balance. If you want to practice this pose, join us!
Symbolism of the Pose
The triangle is a very stable shape in the “architecture” of natural forms. In Yoga, the triangle symbolizes the three main qualities of energy, the Gunas; Rajas (passion), Tamas (inertia), and Sattva (balance).
