Utthita Trikonasana Variation with arm overhead
उत्थित त्रिकोणासन वेरिएशन
Utthita Trikonasana Variation stretches and strengthens the legs, spine, and obliques. The arm overhead variation further stretches the side body and improves shoulder flexibility.
Anatomy Involved
Benefits
- Stretches and strengthens the legs, spine, and obliques
- Improves balance and stability
- Stimulates the abdominal organs
- Relieves stress and anxiety
- Increases flexibility in the hips and spine
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Low blood pressure
- Headaches
- Heart problems
- Neck problems
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
low blood pressure
Come up slowly, don't go too deep if feeling dizzy, keep head at heart level.
migraine
Keep head in neutral position, avoid looking up.
heart problems
Keep top arm on hip or at chest, avoid overstretching.
neck pain
Keep head in neutral position, looking forward or down.
Target Areas
Practice Flow
About this Pose
Utthita Trikonasana Variation stretches and strengthens the legs, spine, and obliques. The arm overhead variation further stretches the side body and improves shoulder flexibility.
How to Practice
1. Stand in Tadasana, feet together, arms at your sides.
2. Inhale and step your feet approximately 3.5-4 feet apart.
3. Turn your right foot out 90 degrees and your left foot slightly inward.
4. Exhale and hinge from your right hip, placing your right hand on your right ankle or the floor outside your right foot.
5. Extend your left arm straight up towards the ceiling, fingers pointing upwards.
7 more steps remaining
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Frequently Asked Questions
Common questions about Utthita Trikonasana Variation with arm overhead
What is Utthita Trikonasana Variation with arm overhead?
Utthita Trikonasana Variation stretches and strengthens the legs, spine, and obliques. The arm overhead variation further stretches the side body and improves shoulder flexibility.
What are the benefits of Utthita Trikonasana Variation with arm overhead?
Stretches and strengthens the legs, spine, and obliques. Improves balance and stability. Stimulates the abdominal organs. Relieves stress and anxiety. Increases flexibility in the hips and spine.
Who should avoid Utthita Trikonasana Variation with arm overhead?
Avoid this pose if you have: Low blood pressure, Headaches, Heart problems, Neck problems.
How many steps are in Utthita Trikonasana Variation with arm overhead?
Utthita Trikonasana Variation with arm overhead is practiced in 12 steps. Stand in Tadasana, feet together, arms at your sides.
Is Utthita Trikonasana Variation with arm overhead suitable for beginners?
Utthita Trikonasana Variation with arm overhead is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Utthita Trikonasana Variation with arm overhead help with?
Utthita Trikonasana Variation with arm overhead is therapeutic for: flexibility, strength, anxiety, digestive problems, posture correction.
What poses should I do before Utthita Trikonasana Variation with arm overhead?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
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