Extended Triangle Pose

This classical asana awakens the Svadhisthana chakra, liberating coveted fears of connection to oneself, others, or power objects. A deep sense of tranquillity and receptivity bathe the yogi as the adrenal system is nourished, abolishing all stress responses. Surrendering in this pose evokes a profound intimacy to one’s true intention.

How To Perform

• From Tadasana, step feet 3 1/2 – 4 feet apart, raise arms parallel to floor, shoulders relaxed, palms facing down.

• Inhale; turn right foot forward, and left foot out at 90-degrees, toes turning in.  Align right heel with left arch.  Firm thighs, turn left thigh slightly outward, aligning left knee and ankle.

• Exhale; stretch over left leg extending from the hip not waist. Straighten right leg, firmly anchor outer blade of left foot down and press into feet. Rotate torso to the right. Lengthen both sides of waist, bring right hip slightly forward and lengthen tailbone.

• Place left hand in toe bind, on top of foot, shin or float. Extend right arm to sky, fingers in line with shoulders.

Drishti (point of focus) on third finger of right hand.

• Take 10-20 breaths.  Press firmly into heel of left foot to rise, keeping waist long. Repeat on the other side.


• Simpler variation: Place bottom hand on block, support back foot against a wall or, gaze forward.

• Challenging variation: Reach top hand and bottom hand toward the front of the room.


• Relieves stress, anxiety and elevates adrenal function

• Revitalises Svadhisthana chakra increasing creativity; releasing blame, shame, guilt, over-indulgence and addiction

• Stimulates abdominal organs and improves digestion

• Stretches hips, hamstrings, calves, groins, shoulders, spine and chest

• Relieves symptoms of menopause, PMS, menstruation and varicose veins

• Strengthens ankles, knees, inner and outer thighs, back and neck

• Heals backache and neck pain


• Low/high blood pressure, heart conditions, headache, diarrhoea

Public Myth
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