How to do Extended Triangle Pose (Utthita Trikonasana)

Step Wide

From standing, step or jump your feet about 1 metre apart and extend your arms out to the sides at shoulder height.

Turn the Feet

Turn your right foot out 90° so it points to the front of the mat, and turn the left foot in slightly. Line up the right heel with the arch of the left foot.

Reach and Tilt

Exhale and reach your torso out over the right leg, then tilt sideways from the hip, keeping both sides of the waist long.

Take the Big Toe

Hook the right big toe with the first two fingers of your right hand. If it does not reach, rest the hand on your shin or a block.

Open the Chest

Extend your left arm straight up so both arms form one line, and turn your chest open. Gaze up towards the top hand. Hold for 5 breaths, then inhale to come up and repeat on the other side.

✅ Benefits

Stretches the hamstrings, groin and sides of the body
Strengthens the legs, ankles and core
Opens the chest and shoulders
Improves balance and stability

🌿 Wellness Support

A way to ease stiffness in the hips and sides of the body
A pose that many people find steadying and grounding

⚠️ Precautions

Stop if you feel pain in the knees, hips, lower back or neck
Keep a micro-bend in the front knee rather than locking it
Use a block or rest the hand on the shin if the toe is out of reach
If the neck is uncomfortable, look straight ahead or down instead of up

🩺 Check With a Healthcare Professional First If You Have

A recent hip, knee or hamstring injury
A neck injury (keep the gaze forward)
Low blood pressure or a tendency to feel dizzy
Late pregnancy — use a wider stance and a block, and check with your doctor or midwife

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