This is a very basic and wonderfully balanced standing pose from any yoga class, which you might have practiced many times. Here we go in details...
The Sanskrit word tri means three and kona means corner or angle. Thus "three corner or three angle posture" is often called the triangle posture. This posture is also known as the utthita trikona-asana. Utthita means stretched or extended thus this is the Extended Triangle Pose.
HOW TO ENTER TO THE POSE:
From a standing position separate the feet slightly further than shoulder distance apart. Turn the right toes to the right wall and the left toes slightly inwards. Inhale and press the left hips out to the left as you slide both arms to the right parallel to the floor, palms facing down.
Exhale and rotate only the arms, raising the left arm up and resting the right hand against the right leg, with the palm facing forward.
Press into the feet, pull up the knee caps, keeping the legs strong. Reach the finger tips away from each other, bringing the arms into one straight line with the shoulders stacked on top of each other. Press the left hip forward and the right hip back.
Take calm and deep breaths (up to 1 minute).
To release, inhale and reach the raised hand up towards the ceiling as you press down into the feet using the whole body to lift back into 5 pointed star.
Repeat on the other side.
WHAT I SHOULD FEEL?
Are your legs strong and rooted? Can you feel the spine lengthening? Can you feel a sense of freedom and mobility in the ribcage? Can you feel the lines of energy in this pose? Arms reaching opposite directions?
Stretching and strengthening of legs, shoulders and torso
Increases mental and physical equilibrium, improves digestion, reduces stress, anxiety and back pain
Neck and back injuries, migraine, HBP, LBP
Try to do this asana along a wall to understand how it feels to be in one line with your body and to maximize the opening of your shoulders.
When releasing the pose, first look at your foot and then start coming up – this helps to keep your balance.