Utthita Trikonasana

Utthita Trikonasana – the Yoga Triangle – is one of the standard poses in Hatha Yoga and also very popular in flows that you know from Vinyasa or Power Yoga. Triangle Pose is a powerful standing pose that strenghtens your legs and ankles. Once you have a safe and strong stand in this asana you can literally lean into it and enjoy the view – just like the stretch in your upper hips and shoulder.

  1. Open your feet broader than your shoulders.
  2. Turn your right foot parallel to the long side of your mat.
  3. Turn your left foot parallel to the short end of your mat. If this causes any pain or inching twist in your ankle or knee joint you can turn your foot a bit inwards. Just make sure that you have a safe stand by really grounding the outer edges of your feet down into the mat.
  4. From the grounding of your feet suck the energy up into the pelvis by engaging your thigh muscles and lifting the knee cups up.
  5. Inhale lean towards your right leg starting from your hips.
  6. Exhale and sink down onto your front leg. You can put your right hand on the chin (not the sensitive knee joint tho) without putting too much weight on that leg. Maintain both legs straight and the feet grounded.
  7. Inhale and open up your upper arm towards the ceiling. Open up from your hip to your chest and lift the gaze if possible. If you feel uncomfy in your neck you can send the gaze down 45 degrees to the floor.
  8. Stay here for a couple of deep breaths. Let the strength of your legs hold you in this pose. If you feel comfortable you can lean the back of your right hand on the inner thigh so you can twist up more into the opening of your chest.

Exhale and then look down first before you slowly come up again.

Tip for Yoga Beginners:

If your feel unsafe or weak in your legs you can use a yogablock or a big book as an extension of your lower arm. This also helps you to keep your arms in one line before you open up more.

Preparation Yoga Poses:

Another perfect preparation for Utthita Trikonasana – Triangle Pose – is Parsvakonasana – Extended Side Angle Pose:

Find more Yoga Poses:

Hatha Yoga – Das komplette Buch. Martina Mittag.