The Daily Om: Utthita Trikonasana/Extended Triangle Pose

Utthita = Extended
Tri = three
Kon = Angle
Asana = Pose, seat.

Metaphors & Corollaries:

• "When we extend our physical body while intending to extend our hearts, we awaken our own innate generosity from within. This intention of giving permeates every cell and tissue." Sharon Gannon
• With each side equaling the opposite, a balance of forces is created that we try to maintain in the asana, and in our lives.
• In asana when one aspect overwhelms the others, we are thrown out of balance and fall out of the posture. In the same way, in our lives, when one aspect is out of balance we fall down.
• Three Angle Pose parallels the triple aspects of birth (creation/Brahma), life (maintenance/Vishnu) & disolution or death (involution/Shiva).

Benefits:

• Triangle pose stimulates the vital body. The Kidney, digestive organs, and spleen are considered to be a source of light (the same belief is held in Chinese medicine).
• Lengthens thighs.
• Strengthens knees and ankles.
• Stimulates abdominal organs.
• Therapeutic for: anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica.
• Improves digestion.
• Alleviates symptoms of menopause.

Contraindications:

• With a heart condition, practice this pose with the head down, keeping top hand on hip
• If blood pressure is high, practice with head down.

Organize the Pose:

• Stand side-ways with feet 3.5-4 feet' apart. Torso & hips open, bellybutton same direction as the toes. Energize the legs, squeezing muscle to bone.
• Begin on the Right side. Right foot straight to the right keeping big toe, knee & thigh in line with each other.
• Right heel in line with the instep (beginner) or heel (advanced) of the opposite foot. Turn the Left heel inward a few degrees.
• Throughout the pose, equalize the weight in each leg, keeping them strong.
• Inhale as you life the arms out to the side, hands to shoulder height.
• Release the Left hip toward the back heel, as you reach forward through the right fingertips, creating as much length and space as possible until the body is parallel to the floor. Press into the outer edge of the back foot as you stretch forward, lengthening
• Release the left hand down, resting it on your left leg, or a block placed on the outside of the left shin.
• Opposite arm reaches up, as the right shoulder pulls back.
• Open through the heart, keeping the right arm in line with the nose. {Beginners tend to open the chest, and swing the arm back.} Reach straight up, lengthening your entire body.
• Keep shoulders in line with hips. {Beginners tend to collapse and round the shoulders. Place the hand higher onto the leg until the heart can open toward the sky}
• Anchor the big toe mound of the right foot into the earth by lifting the toes and feeling a strong connection through the feet. Press down into this.
• Squeeze the thigh muscles, which gently draws the kneecaps up. Externally rotate these muscles, spiral the inner thighs outward, away from each other. This is your base, keep it strong.
• Keep the big toe joint anchoring down into the floor.
• Scoop the tailbone down and under.
• Squeeze the buttocks bones together, rotating the top hip open, and tucking the bottom hip under.
• Notice the ribs. Try to create equality in both the top & bottom rib cage by contracting the upper ribs. This will lengthen the left side ribs.
• Feel a lengthening throughout the entire body.

Beginner:

• Use a block under your hand. Place the block on the outside of the shin. Adjust the height so that when in the pose, the hips and shoulders are in line with each other. The shoulders will collapse forward if the hand is too low.
• Stand with back foot against a wall. Press into the foot during the pose, and also when lifting up out of the pose. Teachers, use this with beginners when you notice they are lifting the outer edge of the back foot during standing poses.

Advanced:

• Extend top are over head, with internal rotation. This will lengthen the lower back muscles.
• Bind the pose. Reach the top arm around from behind the back, and grab opposite thigh.
  

Sequencing:

Lift up into Ardha Chandrasana (Half Moon Pose)

Lift up into Virabhadrasana 2 (Warrior 2)

My favorite: Reverse Triangle (think Reverse Warrior, then keep the arms and straighten the legs) to Reverse Triangle. :-) 

Namaste.

A bit about our Author, Camille Brown: Hi there and welcome to my segment, The Daily Om. I'm a twenty-something lover of health, fitness, yoga, personal style, reiki, nature, travelling, and capturing those special moments in life that matter the most. My daily goal is to be the best I can, give all I know about yoga, holistic living, and just living your most authentic natural life. I will offer challenging asanas that will push your personal limits in order to achieve success on the mat and offer insight mantras to get your day started your day on a positive note. Remember, "A day without laughing is a day wasted."
Read more from her at http://lotusflowerwellness.blogspot.com