Extended Triangle (Utthita Trikonasana)
Pose Overview
| Common Name | Extended Triangle |
| Traditional Sanskrit Name | Utthita Trikonasana |
| Sanskrit Name Pronunciation | oot-tee-tah tree-koh-NAH-suh-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Extended Triangle Pose, also known as Utthita Trikonasana in Sanskrit, is a standing yoga pose that strengthens the legs, opens the hips, and stretches the sides of the body. This pose is often used as a transition pose in vinyasa yoga sequences and can be a great way to warm up the body before moving into deeper stretches. The pose is named for the three parts of the body that are in a triangle shape: the legs, the torso, and the raised arm.
Benefits of Extended Triangle
Strengthens the legs Opens the hips Stretches the sides of the body, including the obliques and intercostal muscles Improves balance and stability Can help to relieve stress and tension in the lower back
How to Enter Extended Triangle
Begin in a standing position with your feet wide apart, about 3-4 feet apart. Turn your right foot out 90 degrees, so the heel is in line with the arch of your left foot. Keep your left foot pointing forward and ground down through both feet. Inhale and lift your arms out to the sides, coming into a T-shape. Exhale and bring your right hand down to your right ankle, shin, or thigh, depending on your flexibility. Keep your left arm reaching up towards the ceiling, in line with your ear. Keep your hips facing forward and lengthen through the top arm and the crown of your head. Hold for five to ten breaths before repeating on the other side.
How to Exit Extended Triangle
Release your right hand from your ankle, shin, or thigh. Bring your arms back down to your sides. Turn your feet forward and come back to a standing position.
Common Extended Triangle Modifications & Variations
If you are unable to reach your ankle, shin, or thigh, use a block or a bolster to support your hand. To deepen the stretch, you can gently press your left hip forward while keeping your right hip back.
Common Mistakes with Extended Triangle
Collapsing in the standing leg, leading to strain in the knee. Not keeping the hips facing forward, leading to compression in the lower back. Not lengthening through the top arm and the crown of the head.
Safety Guidance
Be mindful of any knee or lower back injuries before practicing this pose. Remember to keep your standing leg straight and engaged to protect the knee.
