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Iyengar Certified
Only the world's most knowledgeable, rigorously-trained teachers earn the
Iyengar Yoga Certification Mark.
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Pose Practice
Extended Angle Pose
Utthita Trikonasana
Try It!
Helen Kimmel in Extended Angle Pose
In Utthita Trikonasana the extension of the limbs and the trunk forms several
triangles. Triangle pose is a basic standing pose that builds strength, balance
and a sense of alignment.
• Stand in Tadasana and lightly jump or step out three and one half to four
feet. Extend the arms out at shoulder level with palms down.
• Turn the right foot out to 90 degrees and the left foot slightly in, 10 to 15
degrees. Align the heel of the right foot with the arch of the left foot.
• Lift the quadriceps and rolls the thighs outward. Keeps both thighs lifted and
rolled out for the entire pose.
• Extend the arms fully aligning the hands with the shoulders. Relax the tops of
the shoulders back while the shoulder blades and back ribs move in to the body.
• On an exhale, shift the hips to the left, bending at the right hip crease
while moving the torso to the right. Bend deeply in the hip crease, not the
waist, extending the underside of the torso as much as the upper side of the
torso.
• Place the right hand on the shin, ankle or the floor.
• Now rotate the torso slightly to bring it into alignment with the hips.
• Extend the left arm overhead, palm forward, keeping it in line with the left
shoulder.
• Continue the rotate the inner thighs outward.
• Bring the right buttock and right sacrum forward while the left hip moves
back.
• Gently take the head back and turn the head to gaze at your upper hand. If the
neck is tense, keep the gaze forward.
• Stay in the pose for 15 seconds initially and then as you progress, as long as
you like.
• On an inhale, come up, return to the center and repeat the pose on the other
side.
Pose Practice Archives:
Tree Pose
Half Moon
Forward Bend
Virabhadrasana I - Warrior I
Virabhadrasana II - Warrior II
Virabhadrasana III – Warrior III
Full Arm Balance
Upward Bow Pose or Backbend
Half Lord of the Fishes Pose
Revolved Triangle pose
Powerful Mighty
Wide-Legged Forward Bend
Upward Facing Angle
Intense West - Back Stretch Pose
Extended Side-Angle Pose
Staff Pose
Upward Facing Dog Pose
Mountain Pose
Extended Hand to Foot Pose
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