Extended Triangle Pose
Utthita Trikonasana
Extended Triangle Pose (Utthita Trikonasana) lengthens the entire side body while creating a stable triangle between the legs and floor, honoring trikona—the three-pointed shape of steadiness, expansion, and clarity.
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How to Perform
- 1
From Tadasana, step or hop the feet wide and reach arms out at shoulder height, palms down.
- 2
Turn the front foot to 90° and the back toes slightly in, aligning front heel with back arch.
- 3
Exhale and hinge over the front leg, sliding the front hand to shin, block, or floor while extending the back arm straight up.
- 4
Stack shoulders and open the chest, keeping both legs active and front thigh rotating outward.
- 5
Gaze toward the top thumb, breathe evenly for 3–5 cycles, then rise on an inhale and switch sides.
Benefits
- Lengthens hamstrings and adductors while strengthening ankles, knees, and thighs.
- Creates space across ribs and spine to relieve back and neck tension.
- Enhances balance, core integration, and breath-led focus.
Alignment Cues
- Front heel lines up with back arch; both legs straight and firm.
- Front knee tracks with middle toes; back outer heel anchors.
- Torso lengthens over the front leg rather than dumping toward the floor.
- Neck stays long as gaze lifts toward the top thumb.
Common Mistakes
- • Collapsing onto front hand
- • Rounding forward through spine
- • Rolling top shoulder forward
- • Hyperextending front knee
Contraindications
- • Acute low back pain or herniated disc flare
- • Unmedicated vertigo—practise with support