also knowns as Extended Three Angle or Triangle pose. Utthita means extended, stretched. Trikona (tri =three ; kona =angle) is a triangle. This standing asana is the extended triangle pose. Utthita Trikonasana details are provided to you by YogaIQ
1. Stand in Tadasana. (Step 1 )
2. Breath in deeply and with a jump spread apart the legs sideways 3 to 3 feet. Lift up the arms sideways, in line with the shoulders, palms facing down. Keep the arms paralyze vertical to the floor. (Step 2)
3. Turn the right foot sideways 90 degrees to the right. Turn the left foot little to the right, holding the left leg extended from the inside and stiff at the knee.
4. Breath out, stretch the torso sideways to the right, bringing the right palm close to the right ankle. If possible, the right palm should relax completely on the floor. (Steps 3 and 4)
5. Stretch the left arm up (as in the illustration), bringing it in line with the right shoulder and extend the trunk. The back of the legs, the back of the chest and the hips should be inline. Look at the thumb of the stretched left hand. Hold the right knee joint locked tight by dragging up the knee-cap and hold the right knee joint facing the toes.
6. Stay in this position from half a minute to a minute, breathing deeply,Steadily and evenly. Then lift the right palm from the floor. Breath in and return to step 2 above.
7. Now, turn the left foot sideways 90 degrees to the left, turn the right foot slightly to the left, keep both knees tight and continue from step 1 to 4, reversing all processes. Inhale and come to step 2. Hold the posture for the same length of time on the left side.
8. Exhale, and jump, coming back to Tadasana. (Step1)
Uttihita Trikonasana helps tones up the leg muscles, removes stiffness in the legs and hips, corrects any minor deformity in the legs and allows them to develop evenly. It relieves backaches and neck sprains, strengthens the ankles and develops the chest. Uttihita Trikonasana is Yoga For Neck Sprains Backaches.