The Extended Triangle Pose in Yoga
- Focus: Lower Legs
- Level: Intermediate
- Total Time: 30 to 60 seconds
- Indications: digestion, backache (especially if pregnant)
- Contraindications: diarrhea, headache, low blood pressure
How to Do Extended Triangle Pose (Utthita Trikonasana) in Yoga
The Extended Triangle helps you stretch and build strength in your ankles, knees and thighs while energizing your abdominal organs. It can also stretch your shoulders, spine, chest, hamstrings, hips, calves and groin. The extended triangle can help enhance your body’s digestion and can aid in the relief of a backache, especially for pregnant women. Beginners may find it helpful to perform this pose against a wall for balance support.
You can use the extended triangle as preparation for twisting poses or forward bends. If you suffer from diarrhea, headaches or low blood pressure you should avoid this pose. If you have balance concerns, don’t hesitate to keep a wall behind you for support. If you suffer from high blood pressure, make sure that you gaze down at the ground in the final position. If you experience neck problems, keep your gaze straight ahead instead of looking up.
- Begin by standing in mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels. Breathe deeply and fully, in, and then even more slowly out.
- Breathe in again. Breathe out and separate your feet until they are three feet apart. Stretch your arms out to your sides, keeping your shoulder blades broad, your chest high, and your palms facing the ground.
- Turn your left foot slightly to the right. Rotate your right leg out from your hip until your foot is at a 90-degree angle to your torso. Make sure the soles of your feet are firmly connected to the ground on the left and right sides of your toes and your heels.
- Your right kneecap should be in line with the middle of your right ankle. Breathe out and stretch your body over your right leg while taking care to bend at your hips and not your waist. As you do this, simultaneously press your left heel into the ground. Pivot your torso slightly to the right, keeping its length evenly distributed. Allow your left hip to move forward slightly and allow your tailbone to elongate toward your left heel.
- Place your right hand on your lower leg, ankle, or the ground, depending on your comfort level and ability to keep the sides of your body even. Reach your left arm straight into the sky and align it with the tops of your shoulders. You can let your head remain in place or you can turn it to the left and gaze toward your left hand.
Stay in this position for 30 to 60 seconds. - To release yourself from this pose, breathe in, and raise your torso, returning to mountain pose: Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Repeat the process, this time leaning to the left.
The Leg Stretch Pose in Yoga
- Starting on all fours with a neutral spine, point your right toes, straighten your right leg behind you, and raise it toward the sky and hold this position for a few seconds.
- With your leg in the air, slowly flex your foot and hold the position for a few seconds.
- Relax your foot and return your leg to the starting position.
- Repeat this stretch with the left leg.
Now, stand up and end your warm-up session with the goddess pose stretch.
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TOP YOGA MCQs Questions and Answers
1 Who is believed to be the father of Yoga?
A Krishnamacharya
B Gautam Buddha
C Maharshi PatanjaliAdi
D Shankaracharya
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2 Yoga has eight components, also known as the eight fold path of life — Niyama, Asana, Pranayama, Dhyana, Samadhi are five of them. Which are the other three?
A Savichar, Santosa, Tapas
B Asteya, Aparigraha, Brahmacharya
C Ananda, Asmita, Aachaar
D Yama, Dharana, Pratyahara
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3 The word “Yoga” comes for Sanskrit. What is the literal meaning of this word?
A Hindu system of philosophy & meditation
B Inner peace & tranquility
C Joining together
D Controlled breathing
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4 Over time, many new postures have been added to the original compendium of Asanas that yoga started with to incorporate modern day fitness requirements. How many classic Asanas were enlisted in the initial texts?
A 84
B 108
C 33
D 195
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5 Surya Namaskar is considered to be a complete exercise for the body and has often been cited as a combination of Asanas that helps in stretching almost all the major muscles. How many different Asanas does Surya Namaskar comprise of?
A 12
B 7
C 10
D 8
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6 Yoga has many practitioners in the West and several Hollywood celebrities such as Adam Levine and Julia Roberts have endorsed it. Indra Devi is credited with introducing Yoga to the West. Which country did she belong to?
A Nepal
B Russian
C India
D USA
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7 An Indian youth organisation entered the Limca Book of Records for simultaneously performing Yoga for the longest duration. Which organisation was this?
A NSS
B Girl Scouts
C LTS
D NCC
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8 Bharat Thakur is an internationally renowned name in the field of yoga instructors and a celebrity in his own right. Which new field of yoga did he lay the foundation for?
A Ashtang Yoga
B Hatha Yoga
C Sahaja Yoga
D Artistic Yoga
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9 Now to some yoga-related fun questions! Recently, a photo of the very hot, very happening Canadian Prime Minister Justin Trudeau doing Mayurasana went viral. Around 40 years back another world leader struck a similar pose, alas there was no social media he could go viral on. Who was he?
A Richard Nixon
B Pierre Trudeau
B Harold Wilson
B Georges Pompidou
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10 In the popular TV series Friends, one of the main characters is seen talking to Mr. Treeger, the superintendent of Monica’s building, about attending Yoga classes. Which character is this?
A Ross
B Phoebe
C Monica
D Mike
Answer ⇒ ????