Triangle

Triangle / Utthita Trikonasana

(oo-TEE-tah trik-cone-AHS-anna)

utthita = extended
trikona = three angle or triangle

1.From a standing mountain position, jump your feet approximately as wide as your wrists (when your arms are extended out). Raise your arms up so that they are parallel with the floor and keep your palms facing down and continue to lengthen and extending your arms out. Keep your kneecaps pulled up, spine straight and belly button pulled back to the spine.

2.Pivot the right foot so that it is straight to the side wall approx 90 degree angle. Keeping the right heel inline with the back left inside arch. Note: you can also use the edge of your yoga mat to maintain alignment, or use a wall.

3.While extending your arms out as much as possible, reach forward over your right foot and hinge at the hips, keeping your back straight and chest expanded and not allowing the chest to collapse forward. Keep your feet firmly planted on the floor. Rotate your chest up to the sky, while lifting the left arm up overhead. Keep bending and lengthening up, maintaining proper alignment. Keeping the shoulder blades down and shoulders stacked on top of each other.

4.Gently place your right hand on your right shin. Gaze up at the thumb in the sky.Variation: Use a yoga block placed at the highest level beside the inside of your front leg and use it to support your arm Variation:  To increase difficulty, without compromising your form, grab the front big toe in yogi toe lock

5. Perform the other side, this time alternating to the left leg first.

Benefits
-Improves digestion, stimulates abdominal organs
-Helps to relieve stress.
-Increase serotonin levels
-Stretches hips, hamstrings, shoulders, chest and spine

Cautions
-Headaches
-High blood pressure

Beginner Tips
Compromising form in order to reach the front hand down further, front hand position is secondary and not the focus of this pose. Collapsing the chest down, keep the shoulder blades and chest rotated up while in the pose.