Extended Triangle

Utthita Trikoṇāsana

Read what the gnome says

Triangle! Legs wide, front toes forward, back foot turned in a little. Reach long over the front leg, then hinge from the hip, not the waist. Hand on the shin or a block, never on the knee. Top arm to the sky, shoulders stacked, both legs straight but soft. Breathe.

Works on Hamstrings · Obliques · Spinal erectors · Adductors

How to do it

1. Step the feet wide, turn the front foot out and keep the back foot slightly in.
2. Reach long over the front leg, then rest the lower hand on the shin, never on the knee.
3. Stack the top shoulder over the lower one, reach the top arm up and hold, then switch sides.

Common mistakes

• Don’t lock the front knee: keep a soft micro-bend.
• Don’t collapse the chest toward the floor.
• Don’t strain the neck: keep it long, in line with the spine.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

In ready-made sequences

Gentle Full Body 8 min Moon Salutation 6 min Ashtanga Standing Sequence 11 min Sivananda 12 Basic Poses 10 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bear PoseBeginner
• Chair PoseBeginner
• Chair Pose with Prayer HandsBeginner
• Chair Warrior IBeginner
• Chair Warrior IIBeginner
• Chair-Supported TriangleBeginner