The Extended Triangle Pose: Utthita Trikonasana
Trikonasana is a classic standing pose, ideal for beginners and an asana practised by all yogis. If you are looking to increase and improve your yoga practice, this standing pose should be part of any regular yoga practice come rain or shine.
It is a wonderful way to release your lower back, strengthen your core, and expand your body and mind.
Facing the long edge of your mat, step your feet wide apart, about the length of your leg.Turn your right foot 90 degrees so the toes point to the short edge of the mat, and turn the left foot in about 45 degrees towards the right.
Distribute your weight evenly over the four corners of both feet, lift your arches and inner ankles up. With straight legs, lift your knee caps drawing the top of thighs up and back, roll the right thigh out so the right knee is in line with first two toes.
Lengthen through both sides of the waist, draw you lower belly in and up. Inhale and lift your arms parallel to the floor, extend through to the fingertips as you exhale.
Inhale and reach to the right extending your body over your right leg, shift your hips towards the back of the mat and exhale as you bring your right arm down, placing your hand where it reaches, either on the leg, foot, the floor or a block outside the foot.
Point the left arm straight up to the ceiling, hand in line with your shoulder, palm facing forwards.
Keep as much length in the left side waist as in the right, rotate your ribs to the ceiling.Lengthen through the sides of the neck, keeping your neck in line with spine. Look straight in front of you, or tuck the chin slightly and turn to look up toward your left hand.
Keep your face relaxed and breath gently as you keep pressing through the feet, extending through fingertips and lengthening through the crown of the head.
To come out press your feet firmly into the floor, inhale and reach your left arm up to the ceiling as you come back to standing straight.
Pivot your heels so you reverse the orientation of your feet to the other side and repeat on the left. I can guarantee that within a few days of practising this pose you’ll find your posture and your core strength has noticeably improved!