How To Do Extended Triangle Pose (Utthita Trikonasana)

Extended Triangle Pose, also known as Utthita Trikonasana. This pose is a fundamental posture in yoga. It is great for building strength and stability throughout the body. It also helps to open up the hips, hamstrings, and shoulders while improving balance and focus.

As someone who has been practicing yoga for years. I have found that proper alignment and technique are key when it comes to getting the most out of your practice. In this article, I will provide step-by-step instructions on how to perform the pose with optimal alignment.

Additionally, I will offer modifications and variations for those who may need them and share some tips on how to stay safe during your practice.

Get ready to feel more grounded and connected within yourself as we explore the beauty of Utthita Trikonasana together!


Step-by-step Yoga Sequences

Here are the steps to perform the asana:

  1. Begin by standing at the top of your mat with your feet hip-width apart and your arms at your sides.
  2. Take a step back with your left foot, about 3 to 4 feet apart, turning your left foot out at a 45-degree angle.
  3. Align your right heel with the arch of your left foot, ensuring that your feet are not directly in line with each other.
  4. On an exhale, extend your arms out to the sides parallel to the floor, keeping them in line with your shoulders. Palms facing down.
  5. On an inhale, lengthen your spine and exhale as you reach your right hand forward, shifting your torso forward over your right leg.
  6. Keep your right leg straight and engage your thigh muscles to support your standing leg.
  7. On an exhale, lower your right hand down towards your right shin, ankle, or the floor outside your right foot. If you can’t reach, use a block or prop for support.
  8. Extend your left arm upward towards the ceiling, creating a straight line from your left hand to your left foot.
  9. Keep your gaze directed towards your left hand or down towards the floor if it feels more comfortable for your neck.
  10. Engage your core muscles and open your chest, avoiding rounding forward.
  11. Hold the pose for 30-60 seconds, or as long as you feel comfortable, breathing deeply.
  12. To release the pose, inhale and press firmly through your feet as you lift your torso back up to a standing position. Bring your arms back to shoulder-height.
  13. Repeat the pose on the opposite side, stepping your right foot back and extending your left hand down.


  • Keep your front knee aligned with your ankle, avoiding it from collapsing inward.
  • Engage your thigh muscles to support your front knee and leg.
  • Keep your hips facing forward, allowing for a gentle hip opening on the back leg.
  • Lengthen through your spine, maintaining an upright posture.
  • Keep your shoulders relaxed and away from your ears.

Regular practice can help improve balance, strengthen the legs, stretch the hamstrings and hips, and open the chest and shoulders.

Yoga Pose Utthita Trikonasana / Canva

7 Trikonasana Benefits

Practicing the posture, can provide numerous benefits for the mind, body, and overall well-being. Here are some of the benefits associated with this yoga pose:

  1. Strengthens the legs: The posture engages the muscles in your legs, including the quadriceps, hamstrings, and calves. Regular practice can help strengthen and tone these muscles.
  2. Stretches the hips and groin: This pose opens up the hips and stretches the inner thighs, groin, and hamstrings. It can be particularly beneficial for individuals who spend a lot of time sitting or have tightness in these areas.
  3. Increases flexibility: The pose helps improve overall flexibility, particularly in the spine, hips, and hamstrings. Regular practice can lead to increased range of motion and suppleness in these areas.
  4. Stimulates abdominal organs: The twist in this pose stimulates the abdominal organs, including the digestive system, helping to improve digestion and relieve digestive issues.
  5. Improves balance and stability: Balancing requires concentration and focus, enhancing your sense of balance and stability. This can be especially beneficial for athletes or individuals looking to improve their coordination.
  6. Opens the chest and shoulders: As you extend one arm upwards in the asana, it stretches and opens the chest and shoulders, promoting better posture and relieving tension in these areas.
  7. Enhances breath control: While holding this pose, you can focus on your breath, practicing deep, conscious breathing. This can help calm the mind, reduce stress, and improve overall breath control.

Extended Triangle Pose Beginner Tips

Don’t worry if you’re a beginner. Here are some tips to help you get into the flow!

This standing yoga pose requires proper alignment and technique for maximum benefit. Begin by standing with your feet hip-width apart and facing forward.

Next, step your left foot back about 3-4 feet while keeping both legs straight. Turn your left foot out at a 45-degree angle and bring your right hand down to the inside of your right leg. Either on the ground or on a yoga block for support. Reach your left arm toward the ceiling and gaze upward.

Keep both legs strong and engage your core muscles as you hold this pose for several breaths before switching sides.

Now that you know the beginner tips, with proper alignment, let’s prepare for the pose by warming up our bodies.

 Preparatory (Utthita Trikonasana, Sanskrit)

To properly get into the posture, preparing your body is essential. Begin by shifting your weight onto one foot and imagine that you’re reaching out as far as you can with the opposite arm. Here are some more tips to help you prepare for this pose:

1. Make sure your feet are approximately 3-4 feet apart.
2. Straighten your front leg and turn it slightly inward.
3. Align your right hip with the left side of the room.
4. Lower back should be engaged and lifted.

Yoga Extended Triangle Pose / Canva

Proper alignment in triangle pose is key to avoid injury and reap its many trikonasana benefits. This posture strengthens the legs, ankles, and core muscles. While also stretching the hips, hamstrings, calves, shoulders, chest, and spine. If you’re feeling unstable or have tightness in your lower back or hamstrings, use a yoga block to support yourself.

Now, let’s move onto common errors to avoid when doing this posture.

Breath & Common Errors

Many people mistakenly lean their torso forward, like a tree bending in the wind instead of standing tall and rooted. This common error can cause strain on the hip joint and decrease the effectiveness of the stretch.

To avoid this mistake, focus on reaching through your side body while keeping your arms parallel to the floor.

Incorporating breath work and mindfulness is also important. Take deep inhales to lengthen your spine and exhale as you sink deeper into the pose.

Remember that this posture not only stretches but also strengthens your entire body. So engage all of your muscles while holding it for several breaths. With proper alignment and technique, the pose can provide a sense of freedom in both mind and body.

In the subsequent section about modifications and variations, we will explore ways to deepen or simplify this pose depending on your individual needs.

 Yoga Pose Modifications and Variations

You can adjust the intensity of this posture. Based on your flexibility and strength level by exploring different modifications and variations. I often suggest these adjustments in order to help them find their own unique expression of the posture.

One simple modification is placing your hand on a block instead of reaching all the way down to the floor. This can be especially helpful for those with tight hamstrings or lower back discomfort. Remember to inhale as you lengthen through your spine and exhale as you reach out through your fingertips.

Another variation is adding a bind by bringing your top arm behind your back and clasping onto your thigh or ankle. This variation requires more shoulder mobility and balance. So make sure to engage core muscles throughout the movement.

By incorporating breath work and mindfulness into these modifications and variations, you can deepen both physical and mental benefits of this pose.

With these modifications in mind, it’s important to also keep proper alignment and technique in focus for a safe and effective practice.

To learn more about tips for maintaining safety, continue reading the next section about ‘tips for a safe and effective practice’.

Yoga Pose Extended Triangle / Canva

Tips for a Safe and Effective Practice

Ensuring proper alignment and technique is crucial for a safe and effective practice. I always emphasize the importance of practicing mindfully and with attention to detail. Here are some tips for a safe and effective practice:

Firstly, start by standing in mountain pose (tadasana) with your feet hip-width apart. Step your left foot back about 3-4 feet, turning it out at a 45-degree angle. Your right foot should remain facing forward.

Take an inhale to lengthen your spine. Then exhale to hinge at the hips and reach your right arm down towards your right shin or ankle. Reach your left arm up towards the ceiling, opening the chest and gazing up if comfortable. Keep your neck in a neutral position to avoid straining it.

Tip Description
Feet Step Make sure both feet are grounded firmly on the mat
Arm Reach Extend both arms fully – one reaching down while other reaching up
Open Chest Rotate torso slightly outward while keeping shoulders relaxed
Neutral Position Keep head facing forward or gaze upwards only if comfortable
Breath Work Inhale deeply through nose before starting pose; exhale slowly through mouth during pose

Remember to breathe deeply throughout the posture, inhaling as you lengthen through the spine and exhaling as you deepen into the stretch. With these tips in mind, you can safely practice with proper alignment and technique for maximum benefit to your body and mind.

Frequently Asked Questions

Can the exercise help with digestion and constipation?

Yes, the pose can aid digestion and relieve constipation. While it may seem intimidating, focus on proper alignment and breath work. The stretch stimulates the digestive organs, promoting regularity. Embrace the freedom of a healthy gut!

What are the benefits of practicing extended triangle pose regularly?

Practicing regularly helps to strengthen and stretch the legs, hips, and core while improving balance. It also stimulates digestion and can relieve stress and anxiety. Remember to breathe deeply and stay mindful of alignment.

How does extended triangle pose benefit the nervous system?

The asana nourishes the nervous system by grounding and stabilizing energy flow. Rooting through the feet, lengthening through the spine. Breathing deeply helps release tension and creates space for freedom within.

Is it safe to practice during pregnancy?

It’s important to consult your doctor before you starting the asana. During pregnancy, it’s important to modify the pose. Keep your feet hip-width apart, focus on stretching the spine and opening the hips. Listen to your body and avoid overstretching. Engage in mindful breathing throughout the pose.

Can the pose be modified for individuals with knee or hip injuries?

In general with injuries, it’s important to consult your doctor first before doing the posture. For knee or hip injuries, I modify the exercise by using a block under my hand to reduce strain. Focus on lengthening the spine and breathing deeply while keeping the knee in line with the ankle.

How to do Extended Triangle / Canva
How to do Extended Triangle


In conclusion, practicing Extended Triangle Pose (Utthita Trikonasana) can be a great addition to your yoga practice. Remember to focus on proper alignment and technique. Using props if necessary, and incorporating breath work and mindfulness to fully experience the benefits of this pose.

As you continue to practice, keep in mind the power of intention setting. By setting an intention at the beginning of your practice and focusing on it throughout your poses. You can deepen your mindfulness and connection with yourself both on and off the mat.

So take a deep breath, set your intention, and enjoy exploring this powerful pose!