Benefits of Utthita Trikonasana and How to Do it By Dr. Ankit Sankhe 

Introduction:

Yoga has emerged as a foundation and a building block for improving physical and mental well-being. This ancient practice originated years ago in India and is composed of physical, mental and spiritual disciplines. The components of yoga include pranayamas, breathing techniques and asanas or body postures. There are nearly 19 different yoga types and 66 asanas or postures; one such asana is Utthita trikonasana. Anchoring your daily yoga practice with utthita trikonasana will help you reap the benefits of yoga. Here’s what you need to know about utthita trikonasana.¹ 

What Is Utthita Trikonasana?

Utthita trikonasana, commonly known as the extended triangle pose, is derived from three Sanskrit words, “utthita,” meaning extended, “tri,” meaning three and “kona,” meaning angle. This translates to an extended triangle posture because this yoga posture creates three angles. Tadasana is the preparatory pose for utthita trikonasana. Any standing pose asana can be performed as a follow-up pose for utthita trikonasana.² 

How To Do It?

Utthita trikonasana must be done properly for maximum health benefits. One may perform Utthita trikonasana in the following manner: ² 

• First, stand in Tadasana. In this pose, your body is in a straight-aligned position. 
• Next, exhale and slightly jump and place your legs a few feet apart, so the left leg is at an angle of 90^° to the right leg. 
• Now, raise both arms parallel to the floor sideways to shoulder level, with your palms facing down. 
• Next, bending from the hip joint, stretch your right arm and place it near the right leg, as shown in the image above. 
• Now, stretch your left arm and try to gaze at it. This is the final position; hold this position for 5-10 breaths. 
• Return to the initial position and relax. 
• Repeat this posture by changing the position of the legs. 

Do You Know?

• Utthita trikonasana is a symbol of the trinity, which exists in so many forms like mind, body and spirit; birth, life and death and gunas in Ayurveda like tamas, rajas and sattva.    

Benefits Of Utthita Trikonasana:

Some benefits of this pose are as follows: 

1. Benefit of Utthita trikonasana for spinal flexibility 

Literature reviews support that yogasanas like Utthita trikonasana can help increase spinal flexibility. Malgorzata et al. conducted a study in 2015 to assess the effect of yoga interventions like utthita trikonasana on general health. Twenty weeks of the regular practice of utthita trikonasana showed an improvement in spinal muscle flexibility and mobility regardless of age. Thus, the practice of asanas like utthita trikonasana may help improve spinal flexibility; however, one should not consider this asana as an alternative to modern medicine. Kindly consult your doctor for proper treatment of any issue related to the spine. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.³ 

2. Benefit of Utthita trikonasana in rheumatoid arthritis 

Rheumatoid arthritis is a chronic disease affecting the joints of hands and feet and is characterized by joint pain, inflammation, and tenderness. Subhadra et al. conducted a study in 2013 to assess the health benefits of a six-week practice of yogasanas like utthita trikonasana. The findings of this study showed that utthita trikonasana helped reduce pain, provided symptomatic relief and improved the quality of life in subjects with rheumatoid arthritis. Thus, the practice of asanas like utthita trikonasana may positively impact rheumatoid arthritis, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper management of rheumatoid arthritis. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.⁴ 

3. Benefit of Utthita trikonasana in depression 

Literature supports the practice of yoga asanas may help manage depression by promoting mental calmness. Yong et al. conducted a study in 2022 to assess the effect of yogasanas like utthita trikonasana on depression in single mothers. The practice of utthita trikonasana helped in reducing depression-related symptoms by increasing self-awareness and positive emotions. Additionally, this asana may help reduce stress and anxiety. Thus, yogasanas like utthita trikonasana might positively impact depression. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of depression. Additionally, one should practice this asana under the guidance of a qualified trainer.^{2, 5} 

4. Benefit of Utthita trikonasana on neurodegenerative diseases  

Neurodegenerative diseases are characterized by progressive loss of neurons. Literature studies have shown that the practice of certain asanas may help manage neurodegenerative diseases. Charlene et al. presented a case study in 2011 of a patient with a rare type of neurodegenerative disease called AML (adreno-myeloneuropathy) characterized by paralysis, weakness and stiffness in lower limbs. The efficacy of a 10-month yoga intervention, including pranayamas and different asanas like utthita trikonasana was studied in the patient. Results supported yogic postures like utthita trikonasana, and other pranayamas helped improve the patient’s balance, walking and intellectual intuition. However, the results of this case study should not be generalized to other individuals or disease conditions, as more research is needed in this area. You should consult a doctor for proper treatment and not rely on this asana alone. Additionally, it is advised that a practitioner performs this asana under the guidance of a qualified trainer.⁶ 

5. Benefit of Utthita trikonasana for menstrual health  

Literature studies support that the practice of certain yogasanas, like utthita trikonasana, may positively impact menstrual health. Garima et al. conducted a review in 2022 to assess the effect of yogasanas like utthita trikonasana on menstruation. The findings of this review supported the fact that the practice of Utthita trikonasana may help relieve excessive bleeding, bloating and abdominal cramps during menstruation. Thus, yogasanas like utthita trikonasana might positively impact menstrual health. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of any menstrual abnormalities. Additionally, one should practice this asana under the guidance of a qualified trainer performs this asana under the guidance of a qualified trainer.⁷ 

6. Benefit of Utthita trikonasana in metabolic syndrome  

Metabolic syndrome is characterized by elevated blood pressure, blood glucose, obesity and abnormal lipid profile. Siu et al. conducted a study in 2015; the results of this study stated that yogasanas like utthita trikonasana helped reduce blood pressure and blood glucose and correct abnormal lipid profile. This indicates that utthita trikonasana may positively impact metabolic syndrome. However, it is advised to consult a doctor for proper treatment of metabolic syndrome and not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer.⁸ 

Other benefits of Utthita trikonasana: 

• Asanas like Utthita trikonasana may help improve digestion.² 
• It helps strengthen the thighs, knees and ankle, improves postural alignment and may help relieve back pain.² 
• It may help in reducing fatigue.⁴ 

Note: The above-mentioned benefits of utthita trikonasana are not proven in any human study yet, and are fully based on a literature search.  

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries. 

Studies have revealed that in a comparison done before and after the yoga pose Utthita trikonasana, there was a considerable reduction in the desire to smoke. I strongly recommend the regular practice of Utthita trikonasana with precautions to avoid any adverse effects and enjoy the maximum benefits out of it.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Risks Of Utthita Trikonasana:

Utthita trikonasana should be performed with caution in ² 

• People who have headaches or neck pain. 

The safety of this asana in elderly, children and pregnant women is not well established. So, it is advised to take caution and always perform it under the guidance of a qualified trainer. 

Utthita trikonasana is contraindicated in the following cases: ² 

• People with high or low blood pressure. 
• People with any injuries or recent surgeries must avoid this asana. 
• People with slipped disc or sciatica. 

Due to its promise of potential advantages and minimal hazards for the mother and foetus, prenatal yoga and mindfulness have become more popular in recent years. Yoga and mindfulness practices including Utthita trikonasana have numerous advantages throughout the gestational process, staving off and relieving the common discomforts of pregnancy and childbirth preparation, and inducing calmness and overall emotional wellbeing.

Dr. Rajeev Singh, BAMS

Conclusion

Utthita trikonasana, commonly known as the extended triangle pose, is derived from three Sanskrit words, “utthita,” meaning extended, “tri,” meaning three, and “kona,” meaning angle. This translates to an extended triangle posture because this yoga posture creates tri (three) angles. Tadasana is the preparatory pose for utthita trikonasana. Any standing pose asana can be performed as a follow-up pose for utthita trikonasana. The practice of this asana may positively impact rheumatoid arthritis, anxiety, stress, depression, menstruation, metabolic syndrome and neurodegenerative diseases like AML. Additionally, this asana may help improve digestion, body posture, back pain and reduce fatigue, etc.  

Frequently Asked Questions (FAQs)

References:

1. Why You Should Try Yoga – Health Encyclopedia – University of Rochester Medical Center. Available at: https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=2767 (Accessed: December 25, 2022).  

2.  Utthita Trikonasana extended triangle pose: Step-by-step instructions (2018) Disha Bharat :: Value Based Initiatives: Holistic Approach to Education. Available at: https://dishabharat.org/utthita-trikonasana-extended-triangle-pose-step-by-step-instructions/ (Accessed: December 25, 2022).  

3. Grabara M, Szopa J. Effects of hatha yoga exercises on spine flexibility in women over 50 years old. J Phys Ther Sci. 2015 Feb;27(2):361-5. doi: 10.1589/jpts.27.361. Epub 2015 Feb 17. PMID: 25729168; PMCID: PMC4339138. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339138/ 

4. Subhadra et al. “Impact of iyengar yoga on quality of life in young women with rheumatoid arthritis.” The Clinical journal of Pain vol. 29,11 (2013): 988-97. doi:10.1097/AJP.0b013e31827da381. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3644391/ 

5. Yong-Hyun Lee. “Effectiveness of yoga training programs to reduce depression and improve resilience of single mothers.” Journal of exercise rehabilitation vol. 18,2 104-109. 26 Apr. 2022, doi:10.12965/jer.2244110.055. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9081409/ 

6. Marie, and Steffany Haaz Moonaz. “Yoga as Therapy for Neurodegenerative Disorders: A Case Report of Therapeutic Yoga for Adrenomyeloneuropathy.” Integrative medicine (Encinitas, Calif.) vol. 13,3 (2014): 33-9. Available at: https://pubmed.ncbi.nlm.nih.gov/26770098/ 

7. Garima & Tiwari, Mamta & Scholar, D. (2022). YOGA THERAPY FOR MENSTRUAL WELLNESS. 9. 849-853. Available at:  https://www.researchgate.net/publication/363535339_YOGA_THERAPY_FOR_MENSTRUAL_WELLNESS 

8. Siu, P.M., Yu, A.P., Benzie, I.F. et al. Effects of 1-year yoga on cardiovascular risk factors in middle-aged and older adults with metabolic syndrome: a randomized trial. Diabetol Metab Syndr 7, 40 (2015). Available at: https://doi.org/10.1186/s13098-015-0034-3.  

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