Utthita Trikonasana for Back Pain Relief

What is Utthita Trikonasana?

In Sanskrit, ‘utthita’ means ‘extended’, while ‘trikon’ means three-angled or ‘triangle’, and ‘asana’ means ‘yoga pose’. So, this can be translated to mean ‘Extended Triangle Pose’.

This is a standing pose which provides relief from back pain, as well as ankle stretches and leg strengthening exercises.

Step by step:

• Stand upright in Tadasana (Mountain Pose). Exhale, and execute a slight jump and come down with your feet about 3 to 4 feet apart.


• Turn your right foot 90 degrees to the right, and your left foot also towards the right, at an angle of about 45 degrees.


• Ensure that your weight is distributed evenly on the four corners of your feet.


• Keep your thighs firm, and slightly turn the right thigh outward in such a way that your right knee cap is in line with your first two toes.


• Inhale and raise your arms to your sides, so that they are parallel to the floor. Keep your palms facing down. Your shoulder blades should be stretched fully.


• Now exhale and bend your body to the right, from the hip joint.


• Your left arm will be in a straight line, with your hand pointing toward the ceiling, while your right arm will go down to your shin or foot, whichever is comfortable.


• Keep yourself firmly anchored by pressing the left heel firmly on the floor. Your left hip will come forward slightly, lengthening your tailbone.


• Keep the head in a neutral position and your face soft. You may keep your gaze either straight in front or towards your left thumb.


• Hold this pose for 30 seconds to 1 minute.


• Release the pose by pressing your heel strongly on the floor and inhaling. Lower your arms and come back to the Tadasana.


• Now repeat with the other side.

Benefits:

• This pose stretches the spine and provides relief from back pain, neck pain and sciatica.


• It also stretches the muscles of the hips, thighs, hamstrings, calves, ankles, shoulder and chest, thus strengthening them. This not only helps to release stress and fatigue in these muscles, it also cures flat feet.


• The stretching stimulates the organs in the abdomen, improving digestion and helping to flush out toxins.


• Trikonasana stretches the groin and also reduces symptoms of menopause. It is also therapeutic for infertility.


• The pose helps to release stress, and is good for releasing anxiety.


• It is very good for strengthening bones, can prevent osteoporosis, and increases balance and energy.

Precautions:

• If you are a beginner, always start the pose under the guidance of a yoga expert.


• Do not perform the pose if you have a headache or diarrhea.