Extended Triangle Pose

Last updated: December 21, 2023

What Does Extended Triangle Pose Mean?

Extended triangle pose is a standing yoga posture that improves balance and flexibility. In this posture, straight legs are spread apart with one foot at a 90-degree angle. With both arms extended, the body bends toward the lead foot so that one arm reaches toward the ground and the other toward the sky. Beginners may use a yoga block for balance if they lack the flexibility to touch the ground.

This is an important pose in yoga for opening the hips and stretching the hamstrings, calves, shoulders, chest and spine. It also strengthens the thighs, knees and ankles.

Extended triangle pose is also referred to by its Sanskrit name, utthita trikonasana.

Extended Triangle Pose


Yogapedia Explains Extended Triangle Pose

Different schools of yoga disagree about the difference between triangle and extended triangle pose; however, the difference can be seen in the slightly varying hand placement and position of the torso. Triangle pose may keep the bottom hand off the ground, while extended triangle pose might place the hand on the floor or grab the big toe.

Extended triangle pose is also similar to extended side angle pose, the difference being that extended triangle pose maintains straight legs, while extended side angle pose is performed with the lead leg bent at a 90-degree angle.

Some of the benefits of extended triangle pose include:

  • Stimulating the abdominal organs
  • Improving digestion
  • Energizing and focusing
  • Relieving stress
  • Improving balance and flexibility
  • Relieving back pain

It is also believed to relieve the symptoms of menopause and help infertility, sciatica and osteoporosis.

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