Utthita means extended. Trikoṇa is a triangle. This is the extended triangle pose.
- Stand in Tāḍāsana.
- Breathe in deeply. Stretch your legs sideways 3 to 3.5 feet apart.
- Stretch arms sideways in line with the shoulders and palms facing downwards.
- Turn the right foot sideways 90 degrees to the right. Turn the left foot slightly to the right. Keep both the legs tight by drawing the knee caps up.
- Breath out, bend the trunk sideways to the right bringing the right palm to the right ankle. If possible right palm should completely rest on the floor.
- Stretch the left palm up, bringing it in line with the right shoulder and extend as much as you can.
- Keep both hands in a straight line. Look at the thumb of the out stretched left hand.
- Remain in this pose from half a minute to one minute, breath in deeply and evenly. While inhaling lift the right palm and straighten the trunk and keep your hands in line with shoulders.
- Repeat the same process bringing the left palm to the left ankle.
- Breathe out and bring back the legs to Tāḍāsana.
- People with Cardiac condition should practise against a wall and should not raise the arm, rest it on the hip.
- This asana improves the leg muscles, strengthens the ankles and develop the chest.
- Removes stiffness in the legs and hips.
- Corrects any minor defects in the legs and make them to develop evenly.
- Improves the flexibility of the spine.
- Corrects the alignment of the shoulder.
- It relieves neck sprains.
- Improves appetite, digestion and circulation.
- stimulates the nervous system and alleviates nervous depression.
- Strengthens the pelvic area and tones the reproductive organs.