Utthita Trikonasana Steps, Benefits, and Precautions


Utthita Trikonasana (Extended Triangle Pose) Steps

1)- First, take the position of Tadasana with an exhalation. Step your feet 3 to 4 feet apart.

2)- Your right leg should be about 90 degrees to the right and turn your left leg about 45 degrees to the right.

3)- Now raise your arms parallel to the floor and actively reach them to the sides, shoulders wide and palms down.

4)- Tighten your thighs and turn your right thigh out so that the center of the right knee cap is in line with the center of the right ankle.

5)- Then exhale and extend your torso directly onto the floor of your right leg, bending at the hip joint, not the waist.

6)- Then exhale and bring your torso directly over your right leg and place your right hand on top of the leg, making sure you bend from the hip joint, not the waist.

7)- Now, in the same way, keeping both the sides equally long, rotate the torso to the left.

8)- Now bring the left hip forward a little and lengthen the tailbone backward towards the heel.

9)- Now rest your right hand on your shin and ankle. Remember, the sides of the torso are not to distorting.

10)- Your head should be turned to the left and your head should be in a neutral position.

11)- Look slowly at the thumb of the left hand with your eyes.

12)- You can stay in this position for 30 seconds to 45 seconds and can do it for another 1 minute.

13)- Now inhale to come up, and stand equally on the floor.

14)- Now reverse your legs and repeat in the same sequence on the left side for the same duration.



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