Beauty in Geometry- Extended Triangle Pose by Chris Loebsack

Chris Loebsack demonstrated Triangle pose. Photo by Joe Longo Photography @AsburyPark NJ

Utthita TrikonasanaExtended Triangle Pose - Level One Standing Poseoot-Tee-ta  Tree-CO-naah-suh-nuh
उत्थित त्रिकोणासन
“When I get the lines clear, it not only looks good but feels amazing! Your body is a geometric collection of lines and curves. In Yoga, you use your body to create shapes—triangles, squares, and diamonds. ” ~Alyona Mindlin

Utthita means extended or stretched. Trikona translates specifically to tri= three, kona= angle, or as translated into English triangle. Asana means seat, pose, or posture. The full standing pose would be called extended triangle pose, but it is often shortened to simply triangle pose. 
Extended triangle pose is an asymmetrical standing pose that is also a hip opener and works mild spinal rotation. It is performed two times. Once to the right and then to the left. The most striking part of the triangle pose is it’s incredible geometry. You can find the triangle in so many spaces of the body. 
The pose is first described in the 20th century, appearing in the teaching of Krishnamacharya, including his 1934 book Yoga Makaranda, and in the teachings of his well known students, Pattahabi Jois, and B.K.S. Iyengar. In the Ashtanga series by Pattahbi Jois, the pose can be found as the third standing pose after the sun salutation series. In Light on Yoga by Iyengar, the pose presents itself on as forth posture in the asana (pose) section. 

Yoga Educator Jessica Garris demonstrates a few supported variations. Gazing down will be easier on the neck than gazing up to the top hand.

How to do Utthita Trikonasana

1. Stand in Tadasana (Mountain Pose). 
   
2. Step the feet apart into a wide stance (3-4ft apart). Lift the arms out from the sides until they are the height of the shoulders. Breathe into the expansion across the top of the chest and reach all the way through the fingertips.
   
3. Turn the right foot out to the side and angle the back foot ever so slightly inward. Firm the thighs and keep the legs straight. 
   
4. Moving from the pelvis, tilt the hips to the right and lower the torso to bring the right hand to a block or to the floor (Some traditions bring the hand to the inside of the right foot and some to the outside of the foot, so feel free to choose your stylistic preference), as the torso moves out to the side keeping the spine long and core engaged.  You may allow the top hip to move a bit forward to create some freedom in the hip movement. You do not have to keep the hips fully stacked.
   
5. Roll the torso open and reach the left arm to the sky. Keep the low ribs rooting down towards the navel and lean the whole trunk slightly back in space. 
   
6. Keep the top of the waistline engaged. It is not a side bend. Lengthen the underbelly of the pose as you engage the top obliques to keep the torso long. 
   
7. Remain in the pose for 30 seconds to 1 minute
   
8. Root down through the feet and lift the torso back to standing and shift the feet to the left and repeat on the second side. Or step fully back to tadasana after the second round. ​
   

Yoga Educator Brian Davis demonstrated a strong core strength variation of triangle pose.

Benefits

• Stretches the front of the torso, inner thighs, hamstrings, and the chest.
  
• Improves balance.
  
• Strengthens the legs, thighs, outer hips, the upper side body (top obliques) , and pelvic floor.
  
• Improves circulation. 
  
• Builds heat in the body.
  

Common pitfalls and contraindications

• It is common to lean the chest forward while sticking the hips back. Instead try to place the hips and shoulders in the same plain. 
  
• It is common that students will lift the top arm too far back while not fully rotating from the torso. Instead roll the torso open first and then let the arm follow. If the torso cannot roll open as far the arm may not reach to the sky, but instead be slightly forward inline with the collar bone. 
  

Preparatory posesMountain Pose (Tadasana)
Tree Pose (Vrksasana)
Simple twists
Fan Pose