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Yoga Poses Guide
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Extended Triangle

Utthita Trikonasana

oot-tee-tah tree-ko-NAH-sah-nah
Extended Triangle
Pose categories
Primary body parts engaged
Secondary
Muscle Groups
Strengthens thighs; stretches legs, hips and shoulders
Tones reproductive organs, improves digestion
Relieves stress and anxiety

How to perform extended triangle

  1. Begin standing. Step your feet 3 ½ to 4 feet apart. Bring feet parallel.
  2. Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right. Turn your left foot slightly in.
  3. Reach your right arm out to the right and then down with an exhale. Bring your hand to your shin or ankle. Inhale and reach your left arm toward the sky, palm facing forward. Gaze up toward your hand.
  4. Hold the pose and take slow, deep breaths.
  5. Look down and activate your core and legs. Rise with an inhale, then exhale and step your feet together. Change sides.
Alignment cues
  • Anchor outer edge of foot to floor
  • Stretch hands away from each other
  • Lengthen both sides of torso
  • Lift front leg knee cap
Modification: Gaze toward the floor.
Avoid this pose if you have low blood pressure.
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More yoga poses to discover

Extended triangle (Utthita Trikonasana in Sanskrit) is a beginner yoga pose that belongs to the hip openers and standing categories. This asana targets glutes & hip flexors and hamstrings and shoulders and spine and also involves calves and obliques and triceps muscles. Extended triangle stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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