Utthita Trikonasana: Extended Triangle Pose

extended triangle pose

Spring is finally here! I want to bring back a beautiful pose that welcomes the change from winter to the sun and being able to get outside more. This pose can be used throughout the day to open and stretch tight & tired muscles in just a few minutes.

Utthita Trikonasana (Extended Triangle Pose)


  1. From Warrior II, straighten your front leg (the left leg in this case).
  2. Reach the left arm towards the front of the room, engaging your left thigh.
  3. Drop your left hand down onto your shin or ankle. If you are more open, bring your left hand to the floor on the inside or outside the left foot. Do whichever one feels most comfortable.

Mature Woman Yoga - Warrior Asana

  1. The right shoulder stacks on top of the left one as you open your chest, reaching the right fingertips towards the ceiling while keeping your right shoulder ‘pushed’ down into its socket.
  2. Take your gaze up toward your right fingertips. (If you do not have severe neck problems or high blood pressure. See below for Cautions)
  3. Draw the left thigh muscles upwards, deepening the crease in your left hip.
  4. Microbend your left knee.

Mature Woman Yoga - Triangle Pose

** To come out (one version)

  1. Bend left knee (check knee to ankle alignment) and “windmill’ both arms as you lift the torso up into Warrior 2.
  2. Straighten the front leg and place both hands onto the hips (for balance)
  3. Turn right toes facing forward (neutral placement) and turn left foot so that you will be in Warrior 2 and repeat above instructions using the right leg to straighten

These are Basic Instructions, for more in-depth instructions or workshop details, contact me… Noelle


  1. Stretches and strengthens the thighs, while toning the knees and ankles.
  2. Deep stretch for the hips, groins, hamstrings, and calves; shoulders, chest, and spine
  3. Stimulates the abdominal organs and the organs of the torso, improving metabolism.
  4. Helps relieve stress
  5. Improves digestion
  6. Helps relieve the symptoms of menopause
  7. Relieves backache, especially through second trimester of pregnancy
  8. Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica
  9. Improves overall balance and stability

Contraindications and Cautions:

  1. Diarrhea
  2. Headache
  3. Low blood pressure
  4. Heart Condition: Practice against a wall. Keep the top arm on the hip.
  5. High blood pressure: Turn the head to gaze downward in the final pose.
  6. Neck problems: Don’t turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

* Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga poses *

Modifications and Variations:

If you are finding it harder to stretch a hand towards the floor, bring your right hand higher up on your leg or place a block on the floor to under your hand (it is more important to keep your right leg straight than to bring your right hand to the floor)

* Do not rest your hand directly on your knee because this may create too much pressure on the knee.

* Brace your back heel or the back of your torso against a wall if you feel unsteady in the pose.

Deepen the Pose

* Align the front heel with the back foot arch.

Give it a try and let me know what you think. If you have any questions, please drop me a message and I will be happy to help. Thank you for including PRiMEWomen in your exercise routine and I will see you again next month!

How to do the extended triangle pose in yoga

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