{"id":82,"date":"2016-08-15T09:44:16","date_gmt":"2016-08-15T09:44:16","guid":{"rendered":"http:\/\/worldpeaceyogaschool.com\/blog\/?p=82"},"modified":"2016-08-15T09:44:16","modified_gmt":"2016-08-15T09:44:16","slug":"utthita-trikonasana-extended-triangle-pose","status":"publish","type":"post","link":"https:\/\/worldpeaceyogaschool.com\/blog\/utthita-trikonasana-extended-triangle-pose\/","title":{"rendered":"Utthita Trikonasana (Extended Triangle pose)"},"content":{"rendered":"

Steps:<\/strong><\/h2>\n

Stand in\u00a0Tadasana. With an exhalation, step or lightly jump your feet 3.5 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.<\/p>\n

Turn your left foot in slightly to the right and your right foot out to the right 90 degrees.<\/p>\n

Align the right heel with the left heel.<\/p>\n

Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.<\/p>\n

Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist.<\/p>\n

Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor.<\/p>\n

Rotate the torso to the left, keeping the two sides equally long.<\/p>\n

Let the left hip come slightly forward and lengthen the tailbone toward the back heel.<\/p>\n

Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso.<\/p>\n

Stretch your left arm toward the ceiling, in line with the tops of your shoulders.<\/p>\n

Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.<\/p>\n

Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling.<\/p>\n

Reverse the feet and repeat for the same length of time to the left.<\/p>\n

Benefits of Extended Triangle Pose:<\/strong><\/h2>\n