Utthita Trikonasana (also known as Extended Triangle pose)
- The pose starts standing with the legs about 2-2.5 hip widths apart, beginning on the right side.
- The right leg is externally rotated such that the right toes are pointed towards the right side of the body. The left leg is parallel with the left toe pointing towards the front of the body.
- From this position, both arms are abducted to shoulder height.
- The body is then laterally flexed to the right with the arms maintaining in one line.
- The neck turns to look towards the left thumb.
The muscles that are identified in this asana1, 2, 3 are listed in this table:
| Name | Function (based on performing the asana on the right side) |
| Sternocleidomastoid (Unilateral contraction of the right side) | Rotates the head towards the left arm |
| Trapezius | Depression of scapulas |
| Serratus anterior | Abduction of scapulas |
| Deltoids | Abduction of both shoulder joints |
| Triceps | Extension of both elbow joints |
| Erector Spinae | Extension and lateral flexion of the spine |
| Internal and external oblique (Unilateral contraction of the right side) | Lateral flexion of the trunk to the right |
| Iliopsoas (Iliacus and Psoas Major) | Flexion of the right hip joint |
| Gluteus Maximus | Stabilization of the left leg, external rotation of the right hip joint |
| Vastus Lateralis, Vastus Intermedius, Vastus Medialis | Extension of both knee joints |
| Rectus femoris | Extension of both knee joints and flexion of the right hip joint |
| Hamstrings (Bicep Femoris, Semitendinosus, Semimembranosus) | Extension of the left hip joint |
| Tibialis Anterior | Dorsiflexion and inversion of the left ankle joint |
| Peroneus Longus and Peroneus Brevis | Plantarflexion of the right ankle joint |
Please just take this as a guide and do other cross-references before using any information from here!
— Mandy, 3 May YTT 2021
