Utthita Trikonasana

STEP BY STEP

A Face the long side of your mat. Stretch your arms out to your sides, with your feet parallel to each other and positioned under your wrists.
B Externally rotate your right thigh at the hip socket and pivot on the right heel so that your foot is parallel to the long side of the mat.
C Slightly turn your left toes toward your right foot.
D Without locking your knees, engage your quadriceps. Align your kneecaps with the second toe of each foot.
E Lengthen your spine on an inhalation. As you exhale, reach your right hand out to the right to lengthen your waist. Then release your right hand down to the floor, your shin, or a block.
F Reach your left hand up and stack it directly above your right arm and shoulder. Gaze up toward your left thumb or down toward your foot.
G Root down with your right big toe mound. Direct your right sitting bone to your left heel while firming your outer left hip into your midline.
H With each inhalation, find more length along your spine; with each exhalation, find more space in the twist of the torso.
I Hold for 5-10 breaths. Repeat on the other side.

Extended Triangle Variations

EXTENDED TRIANGLE POSE WITH A BLOCK

Place your hand on a block at any height. This is particularly helpful to bring stability if your hand doesn’t reach the floor or your back rounds forward as you reach toward the ground.

EXTENDED TRIANGLE POSE AGAINST A CHAIR

For added stability, rest your hand on the seat of a steady chair instead of the floor. Alternatively, you can spin the chair around and hold on to its back.

SEATED TRIANGLE POSE

Sit toward the side edge of a chair. Externally rotate your right thigh at the hip socket and extend the leg out to the side. Place your hand on the thigh or shin of that leg while reaching up with your other arm. Look toward your fingers if it’s comfortable for your neck.

  • Audio Affair will give you £20 off all orders over £250 when you use the code NXR20. *Sales items and some brands including Audio Pro, Pro-Ject, Kanto Audio and Audioengine are excluded from the discount code.

TEACHERS

NATASHA RIZOPOULOS is a senior teacher and teacher trainer at Down Under Yoga in Boston. Ashtanga and Iyengar traditions inform her dynamic, anatomy-based vinyasa system, Align Your Flow. Learn more at natasharizopoulos.com.

ANN SWANSON has a Master of Science in yoga therapy and is the author of Science of Yoga. Find her at annswansonwellness.com.

MODELS

KADY LAFFERTY is the founder of Big Booty Yoga and a member of the Yoga and Body Image Coalition. Find her offerings at bigbootyyoga.com.

ROB LOUD teaches embodied power vinyasa inspired by the wisdom of multiple lineages. Find him at Yoga Pod in Boulder, Colorado, and at robloudyoga.com.

CHANEL DUNCAN teaches Yin, vinyasa, and Rocket yoga. Her classes integrate humor, meditation, yogic philosophy, anatomy, and strength building. Find her on Instagram at @curiouscocoquests.

YUKI TSUJI is a self-care advocate, yoga and AcroYoga teacher, and Thai massage therapist in Boulder, Colorado. Learn more at yogayuki.com.

Outside MEMBER EXCLUSIVE

To master Extended Triangle and other poses, check out Yoga Journal’s members-only Pose Library, exclusive to Outside+ members. You’ll gain access to video instruction, anatomy know-how, and more. Join today at yogajournal.com/outsideplus.

PHOTOS: CHRISTOPHER DOUGHERTY; PROPS: JADE YOGA AND HUGGER MUGGER

Leave a Comment