Spotlight on a pose: Utthita Trikonasana
Utthita Trikonasana is a lateral bend. Lateral (side) bending is a legitimate movement of the spine that we don’t do much of in our daily lives, so our yoga practice is an excellent place to work with it. This pose alternately contracts and stretches the sides of the torso, targeting several lateral structures – obliques, quadratus lumborum (QL), illiacus, tensor fasciae latae (TFL), iliotibial band (IT band), and others.
You can keep your feet parallel, or turn one foot out. Turning the left foot out allows the pelvis to tip to the left, emphasizing the stretch around the right hip. If you keep your feet parallel, the focus will shift to the upper body and facilitate the stretching and strengthening of the areas between the pelvis and the shoulder. Keeping your feet parallel also protects your sacrum.
Utthita Trikonasana (Extended Triangle pose)
Side bend – Asymmetrical – Close frame Main purpose: To alternately stretch and contract the lateral structures of the torso (obliques, QL, illiacus, TFL, IT band) Secondary purposes: To facilitate deeper breathing by stretching intercostal muscles and expanding the ribcage; to create more balance between the right and left sides of the body by working with each side individually
How To
The key to proper form in Utthita Trikonasana is the ability to control the position of the pelvis and the rib cage in the pose. Begin standing with your feet wide apart, left foot turned out, right foot turned slightly in and arms extended out. EXHALE: Gradually contract the abdomen as you bend sideways and place your left hand on your left leg, while turning the right side of the body toward the ceiling. Extend your right arm up and look up. INHALE: Lift the upper body up, arms out to the sides.
Two ways of moving in and out of Utthita Trikonasana
PLEASE NOTE: In viniyoga tradition we do NOT ask students to “keep both sides of the torso equally long” , or to “drive the hip of the front leg deep into the socket”, as it is often taught. Manipulating the position of your hips and pelvis in the pose can lead to shear stress on your sacroiliac joints. READ MORE ABOUT IT>
Viniyoga way |
Non-viniyoga way |