(Utthita Trikonasana)

Extended Triangle Pose is the quintessential standing pose. Triangle pose requires stability and integration. It builds strength and a sense of expansiveness. Practise Triangle pose to create balance and grace both on and off the mat.

How to Perform

Stand with your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and extend them actively out to the sides, shoulder blades wide, palms down.

Rotate your left foot slightly to the right, and then turn your right foot to the right 90 degrees. Align the right heel with the left heel. Exhale and extend your torso to the right, directly over the plane of the right leg. Bend from the hip joint and keep the two sides of the torso equally long. Lengthen the tailbone toward the back heel.

Rest your right hand on your shin, ankle, or on the floor, outside of your right foot. Keep the sides of the torso long. Extend 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.

Press into the feet to keep the legs strong. Extend the fingertips away from each other and broaden the collarbone. Bring the arms into one straight line with the shoulders stacked on top each other. Gently press the right hip forward and the left hip back.

Stay in this pose for 5-7 breaths. Inhale as you press through your legs and lift up to standing. Reverse your feet and repeat.


Avoid practising this asana or modify it if you have a headache, low blood pressure, a heart condition, high blood pressure, or neck problems.


The benefits of this pose include strengthening and stretching the thighs, knees, and ankles. It stretches the hips, groins, hamstrings, calves, shoulders, chest, and spine and provides stimulation for the abdominal organs. Triangle pose may also relieve stress and improve digestion.


If you have a heart condition, practise this pose against a wall and keep the top arm on the hip. If you have high blood pressure, turn your head to gaze downward in the final pose. If you have neck problems, continue to look straight ahead and keep both sides of the neck evenly long.

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