Pronounciation: (oo-TEE-tah trik-cone-AHS-anna)
utthita = extended
trikona = three angle or triangle
“Extend your side body, and open your life to a full breath!” Shanell
Utthita Trikonasana is the pose I go to when I am feeling tight in my hips and side body. I often notice this tightness as I practice my pranayama or when I try to hold my growing son on my hip. Which by the way, holding him won’t be happening for much longer!
If you are a beginner or find trouble balancing’ try this pose with your back heel or back of torso braced against a wall. This will help steady your body as you move deeper into the pose.
Yoga Journal has a very good step by step instruction. http://www.yogajournal.com/poses/494
Here is a video that illustrates an example of a sequence you can incorporate Utthita Trikonasana into. Please note that I took this pose into a more advanced version by extending the top arm over the body then binding. This allows you to open your heart towards the sky. Which is an excellent way to open your heart and expand your side body. You will also notice I floated the bottom hand/arm which allows the abdominal muscles to do the work of holding up the torso. As you can see, with Triangle you get a balancing, strengthening, and opening pose!
And a very important reminder….DON’T FORGET TO BREATHE! Your breath will increase the opening that occurs in your sidebody. In addition, a calm breath will power you thru to hold this pose!
Have fun practicing!
From my open heart to yours,