How to Achieve the Perfect Extended Triangle Pose

Utthita Parsvakonasana or Extended Triangle is an excellent side stretch as well as strength building pose. 

Young woman doing yoga in the park in an extended triangle stretch pose - Extended Triangle Pose - Yoga - ILYNSI Yoga  


  • Helps to alleviate sciatica
  • Stretches shoulders, chest, hips, thighs, and groin
  • Strengthens ankles, knees, and core muscles
  • Tones the leg muscles, removes stiffness in legs and hips
  • Relieves backaches and neck sprains
  • Strengthens the ankles and develops the chest
  • Opens and lengthens the side of the ribcage

The Pose

  • From downward dog pose, inhale to lift the right leg and bring the right foot between the fingertips Straighten the right leg
  • Keep both legs straight with only a slight bend in the knees while maintaining engagement of the quadriceps and kneecaps
  • Extend your arm out to your sides parallel to the floor Left hand cartwheels up, right hand inside shin
  • Exhale, extend the left arm over the ear
  • Press the feet flat against the floor, tightening the legs
  • Bend from your hips not your waist and stack the hips by bringing the right hip bone underneath the left hip bone
  • Separate the shoulder blades away from each other
  • Create a straight line between the left hip, shoulder and wrists, parallel to the floor, and your neck in line with the spinal cord
  • Beginner variation: If you are finding it challenging to keep your legs straight you may bend them. You may also choose to use a block positioned directly under your shoulder.

Breaths: Hold for 3-5 breaths


  • Headaches, high or low blood pressure
  • Also avoid locking your knees, crunching the bottom side of your torso while bending, and/or leaning forward

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