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Extended Triangle Pose
Extended Triangle Pose

Yoga poses for EXTENDED TRIANGLE POSE

EXTENDED TRIANGLE POSE

Trikonasana (TRIH-koh-NAH-sana)

Extended Triangle Pose

Benefits of Extended Triangle Pose

  • Works the abdominal muscles; digestion
  • Nurtures balance and conscious alignment
  • Opens the heart
  • Stretches the hips and leg muscles
  • Relieves stress and anxiety
  • Relieves symptoms of menopause
  • Backache
  • Therapeutic effect for flat feet, infertility, Osteoporosis and Sciatica

Summary of Extended Triangle Pose

Extended Triangle Pose, or Trikonasana, is a pose which both strengthens and stretches. At the same time, it encourages focus and body awareness since it is an excellent opener and stimulant of the Heart Chakra.

Extended Triangle Pose
Extended Triangle Pose

Extended Triangle Pose Tutorial

Extended Triangle Pose

1.) Begin in Mountain Pose, standing straight with your hands by your side, feet together.

Extended Triangle Pose

2.) Raise your hands above your head.

Extended Triangle Pose

3.) In one sweeping motion step your right foot out about 3-4 feet so that it is parallel with your left foot on the mat, at the same time extend both of your arms to shoulder height parallel to the mat forming one horizontal line; keep your arms engaged with your palms facing down.

Extended Triangle Pose

4.) Turn your right foot so that it is pointing forward.

Extended Triangle Pose

5.) Tilt your hips back.

Extended Triangle Pose

6.) Lengthen your upper body over your right foot and slowly lower your right arm down to the inside of your right ankle.

Extended Triangle Pose

7.) Look up to your left arm pointing to the sky.

Extended Triangle Pose

8.) To deepen the stretch, move your left arm, keeping it engaged, to a 45-degree angle over your head.

Extended Triangle Pose

9.) To release from the pose, reverse your movements. Reverse sides.

Extended Triangle Pose
Extended Triangle Pose

Health Benefits of Extended Triangle Pose

Extended Triangle Pose for Abdominal Muscles & Digestion

Many may not be aware of this but Extended Triangle Pose is a powerful abdominal strengthener. Your entire core must work to stabilize the rest of the body. The engagement of the core increases blood flow to the digestive organ and improves digestion.

Extended Triangle Pose for Tight Hips & Legs

Extended Triangle Pose provides a great stretch to the hamstrings, quadriceps as well as psoas muscles, opening the hips at the same time.

Extended Triangle Pose for Opening the Heart & Chest

Extended Triangle Pose is a potent heart opener - it extends the chest, stretches the muscles of the shoulder girdle, creating more space within the mediastinum. Such a combination allows easier breathing as well as opens the Heart Chakra, connecting us with our inner energy.

Extended Triangle Pose for Focus & Concentration

As mentioned above, Extended Triangle Pose is a powerful stimulant of the Heart Chakra, meaning it lets us connect with our core and our very essence. It makes us focus and become more self aware. A mild balancing pose, Extended Triangle Pose encourages focus and concentration.

Contraindications & Cautions

  • Pregnant women
  • Poorly controlled hypertension or heart failure
  • Disc/back/knee/ankle/hip/neck injury

Modifications & Deepening the Pose

Revolved Triangle Pose Variation

To try a bit of a different type of stretch, place the hand on the outer side of the extended leg in place of on its inner side. This way, you can twist your torso to the opposite direction as in the standard pose, following the lower arm. Eyes gaze to the side.

Fallen Triangle Pose

To open the heart more deeply and get a much deeper stretch of the upper body, try out this variation of Extended Triangle Pose. Namely, starting from the standard position, move the posterior leg behind, away from the front leg, not changing its alignment. From there, replace your hand on the ground to the level of the foot of the posterior leg. This way, if your torso will follow, the upper body will extend much, much more. Adjust the level of expansion to your own personal needs and goals.

Extended Triangle Pose with the Hand to the Side

To concentrate on stretching a particular shoulder, this variation is for you. Starting from the standard position, realign your raised arm so that it is parallel to the ground, the fingers pointing forward in the same direction as the crown of the head. Adjust the level of the stretch as you wish and feel comfortable.

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