(Utthita Trikonasana)


How to perform

From Mountain Pose (Tadasana), step left foot to back of mat, front heel to back arch alignment with the back foot turned inwards slightly. Right leg is straight unless you hyperextend in the knee joint in which case, micro bend to avoid stressing out the tendons.

From standing, reach arms out with palms down, on your inhale reach forward with right arm to create space around the ribs and intercostal muscles, exhale place the back of the right hand to the right shin, left arm reaches high inline with right arm, keeping active all the way to the fingertips.

Actively rotate the top shoulder and lean back slightly, ensuring the shoulder isn’t creeping up to the ear. Use your inhales to lengthen the spine, exhale to rotate the rib cage upwards and back.

Retain gentle pressure and weight into the blade edge of the back foot and focus more on opening the trunk of the body than how close the bottom hand is towards the mat. Hold for

Repeat on left side.


• Strengthens thighs, knees and ankles.
• Stretches hips, groin, hamstrings, shoulders, chest and spine.
• Stimulates abdominal organs.
• Improves digestion.
• Helps relieve menopausal symptoms.
• Relieves backache.


Use a block under the bottom hand to create stability to rotate ribs further.
Take gaze down to toes if neck is sore.
Deepen with a big toe bind on the front foot, using the peace fingers.


Low blood pressure.