(oo-TEE-tah trik-cone-AHS-anna) utthita = extended trikona = three angle or triangle

Extended Triangle Pose: Step-by-Step Instructions

Step 1

Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

Step 2

Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right

Step 3

Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.

Step 4

Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.

Step 5

Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.

Pose Information

Sanskrit Name

Utthita Trikonasana

Pose Level

1

Contraindications and Cautions

• Diarrhea
• Headache
• Low blood pressure
• Heart Condition: Practice against a wall. Keep the top arm on the hip.
• High blood pressure: Turn the head to gaze downward in the final pose.
• Neck problems: Don’t turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

Modifications and Props

If it isn’t possible to comfortably touch the floor with the bottom hand or fingertips, support the palm on a block.

How to Say Ardha Bhekasana in Sanskrit

Ardha Bhekasana

Half Frog Pose: Step-by-Step Instructions

1. Begin kneeling with the thighs perpendicular to the floor, and the knees a little narrower than hips distance
2. Separate the feet slightly wider than the hips, with the tops of the feet flat on the floor
3. Extend the big toes straight back and firm the outer ankles into the midline
4. Inhale, lengthen the spine; exhale, lower the hips partway to the heels with the torso leaning slightly forward
5. Take the thumbs behind the knees and drag the skin and flesh of the calf muscles toward the heels
6. Lower the sitting bones between the heels and sit upright
7. Spin the inner thighs towards the floor and descend the roots of the thighs
8. Make sure the big toes continue to reach straight back and that the outer ankles haven’t bowed out
9. Align the crown of the head directly above the pelvis
10. Draw the heads of the upper arms back in line with the side body while softening the front ribs
11. Rest the hands in the lap or palms down upon the thighs
12. Hold for 5 breaths to 5 minutes
13. To exit come on to All-fours and then take Adho Mukha Svanasana to stretch out the backs on the knees