UTTHITA TRIKONASANA (triangle pose) is a standing pose, strengthening and lengthening the leg muscles, which is also a hip opener, as well as a twist.
Starting from TADASANA (mountain pose), take a big step back with your left foot so your two feet are about one leg’s length apart.
Turn the back foot in at a 60° angle and point the front foot straight forward, aligning the front heel with the back heel or with the inner arch of the back foot.
Distribute the weight evenly over both feet with your torso facing the side (long edge) of the mat.
Place your left hand on your left hip. Raise the right arm until it is parallel to the floor, palm turned down.
On an inhale, reach the right arm and torso to the front of the mat over the extended leg.
On the following exhale lower the right arm and hold on to your right thigh, shin, ankle or big toe.
Inhale lengthen the spine, exhale rotate your chest toward the ceiling and reach the left arm up
Gaze up at the left hand or keep the gaze down or to the side.
Stay here for 5 breaths.
To come out of the pose, exhale and look down.
Inhale lead with the top hand to lift yourself up using the strength of your legs and your core muscles.
Exhale step both feet back together at the front of your mat.
Repeat on the other side.
