Benefits of Uttitha Trikonansana B
Also known as Parivrtta Trikonasana (Revolving Triangle), this pose is the counter pose of Trikonasana pose to stretch the hips and spine in opposing directions to achieve a maximum range of mobility. Some basic stretches that are occurring are: the hamstrings of the front leg, and inner thigh (semitendinosus) of the back leg; back of the front hip and front of the back hip; lower back rotators; latissimus; neck rotators. It also helps to improve digestion with the deep twist in the lower abdomen, balance by grounding through the back leg and core utilization, and strengthening of the core muscles. For best results, always do this pose with “A” version.
|Breath Count||Breath Movement||Body Movement||Dristi||Other instruction|
|Ekam (one)||Inhale||Step the right foot to the back of the mat, toes forward, arms raised parallel to the floor||Nose (nasagre)||Suck the belly in (uddiyana bandha) and breath in the upper lungs for the duration of this pose|
|Dve (two)||Exhale||Pivot the right foot to the back of the mat. Place the left hand down on the outside edge of the right foot, raise the right arm straight up.||Top hand (hastagre dristi)||
|Trini (three)||Inhale||Return to upright position, toes pointing forward||Nose (nasagre)|
|Chatuari (four)||Exhale||Pivot the left foot to the front of the mat. Place the right hand down on the outside edge of the left foot, raise the left arm straight up.||Top hand (hastagre dristi)||
|Panca (five)||Inhale||Return to upright position, toes pointing forward||Nose (nasagre)|