Utthita Trikonasana is known as Extended Triangle Pose. It is made up of three words Utthita, Trikona, and Asana. In which Utthita means raised, triangle means triangle and asana means yoga posture.
Utthita Trikonasana is done standing up. This asana helps to strengthen the hips, hamstrings, and spine. Along with this, it also proves helpful in opening the chest and shoulders and provides many health benefits.
Performing Utthita Trikonasana requires balance and flexibility. So if you keep practicing this asana regularly every day, then you will be able to do it slowly. Along with this, you will also be able to take advantage of the health benefits that will be obtained from it.
So let’s know in today’s article, what is the method of doing Utthita Trikonasana in Hindi and what are the benefits you can get from it, etc., in detail so that you can do it yourself at your home and take its benefits. Read Utthita Trikonasana.
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How to do Uttita Trikonasana:
- To do this asana, first of all, stand in the posture of Tadasana and take the breath in.
- Then make a distance between the feet for 3 to 4 feet.
- After this, bend the foot inside 10 to 20 degrees and turn the right foot 90 degrees outwards.
- Now align the right heel with the left heel.
- Then slowly raise your hand up. You raise it till your hand comes in line with the shoulder.
- Keep in mind that the direction of your fingers should be towards the sky.
- Now while exhaling, turn your head to the right. Keep in mind that your head should come in line with the right leg.
- Remember in this that you have to bend from the joints of the feet and not the joints of the hips.
- If in the beginning, you are having difficulty in balancing, then slowly bring the head down.
- Gradually, as the flexibility of the body increases, you will be able to balance easily.
- After this, place your right hand on the floor or on the ankles or knees as per your capacity, out of the right foot.
- Keep in mind that your head and right leg remain in a straight line.
- Extend your left hand towards the ceiling. Now both your hands and chest should be in a straight line.
- After this, raise your head upwards so that you can see the fingers of your left hand.
- After this, exhale about five times in and out.
- In such a situation, you will be able to stay in this posture for 30 to 60 seconds. Gradually according to your capacity, its time can be increased up to 90 seconds.
- Now after breathing five times, you can come out of this posture, and while coming out of the posture, straighten the head.
- Lower the left hand and bring the feet back inwards.
- This one cycle is completed, now do it from the left side also.
Benefits of doing Utthita Trikonasana:
Beneficial for women:
- This asana is very beneficial for women.
- By doing this asana, women get relief in the symptoms of menopause.
- Also, if pregnant women practice this asana in the second trimester of their pregnancy, then they do not have the problem of back pain.
Beneficial for the stomach:
- This asana is also very beneficial for the stomach.
- By doing this asana, the abdominal organs are stimulated, due to which there are no problems related to the stomach, and digestion works well.
- The digestive system functions smoothly.
Relieve stress:
- Nowadays many diseases are caused due to stress. Due to which it has become very important to remove stress.
- Due to being under stress, a person is not able to do his work properly and stress also affects his body.
- Therefore, it is good to practice this asana regularly to relieve stress.
- This asana helps in relieving stress.
Bring stretch to the body parts:
- By doing Utthita Trikonasana, tension arises in many parts of the body.
- By doing this asana, the ankles, feet, and thighs get strength as well as stretch in them.
- This asana also brings tension to the chest, shoulders, spine, hips, hamstrings, etc.
Other benefits of Utthita Trikonasana:
- This asana also brings tension to the chest, shoulders, spine, hips, hamstrings, etc.
- The practice of Utthita Trikonasana provides relief from back pain, so it is good to practice it regularly.
Precautions of Utthita Trikonasana:
- To do this asana, do not try to do more than that according to your capacity.
- This asana should not be practiced in case of headache and diarrhea.
- If someone has any problem related to the heart, then this asana can be practiced with the support of a wall. Also, do it only under the supervision of a skilled instructor.
- In case of neck pain, one should not put too much pressure on the neck in this asana. You can keep the neck straight.
- If you have a high BP problem then you should not move your head upwards.
- If you are practicing this asana during pregnancy, then definitely talk to your doctor about it. So that he can give you the right opinion according to your situation.
Note- Practice of Utthit Trikonasana posture regularly, it will be beneficial only then. If you are new to doing this asana then you should practice this asana in the presence of a trainer so that you will be able to do it correctly.
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