If you’ve ever watched people do yoga in a movie or on TV, then you’ve probably seen a few key poses that just scream “yoga.” Extended Triangle Pose is probably one of them, as it’s a classic beginner’s pose and a great transition pose throughout a standing sequence. It’s one of the first poses recommended to people who want to stretch and strengthen stubborn hips, thighs, knees, calves, hamstrings, and basically the entire lower body.

Extended Triangle Pose can help you through difficult times as well with its rejuvenating stretch, which is therapeutic for a number of conditions. Read on to learn about what you can use this pose for and how to perform it properly.


Benefits of Extended Triangle Pose

Extended Triangle Pose stretches the large muscle groups in your lower body, which is great for getting them prepared to do work or just trying to release some stubborn tightness built up from sitting. These muscles include those in your hip and groin, your hamstrings, calves, ankles, and those surrounding your knees. The upper body stretch in Extended Triangle opens and stretches your shoulders and chest as well.

This has a lot of benefits to offer, including offering some therapy for mild anxiety or stress. You can feel the sensation of stretching and lengthening in your spine in this pose, which has therapeutic benefits for people with sciatica and osteoporosis.

I recommend Extended Triangle Pose as a regular practice for women in their second trimester as well, as it can really help relieve a stubborn back during the middle of your pregnancy. At the same time, it stimulates vital organs and improves digestion, as so much of yoga does. That’s useful whether you’re pregnant or not.


How to Do the Pose

Begin in Mountain Pose, as so many standing yoga transitions do. As you breathe out, use a single step or hop to get your feet 3 to 4 feet apart. Reach your arms out with your palms facing the floor. At this moment, you should feel your shoulder blades open comfortably.

Now, you need to turn your feet to prepare to reach down into this pose. They should turn to the right slightly (make sure your heels are even). As your right thigh comes out, you’ll feel tension in your thighs as your right knee makes a straight line to your ankle.

Now for the extension. As you breathe out, bend from your hip as your torso lengthens and falls towards your right leg. Your left leg should be grounding you at this moment (you should feel the weight in your outer left heel). As you bend, rotate to the left at the torso, making sure your hips stay forward and your tailbone feels long, reaching towards the floor.

If you can make it all the way down into Extended Triangle Pose, you should be able to grab your right ankle. It’s okay if you grab your foot or shin instead, or even put your hand on the floor – the important part is that you keep your torso in the same position. Extend your left arm above you and don’t follow it with your head. Keep your gaze neutral as you breathe in and out in this pose for up to a minute.

When you want to come up, push off with your heels and reach both arms up, as you return to Mountain Pose and prepare to switch feet.


The Takeaway

Extended Triangle Pose offers a great stretch in major muscle groups throughout your lower body. This can benefit your posture and digestion, especially if you’re in the middle of a pregnancy. Those who suffer through their busy week with tight hips, cramping, or backaches can use Extended Triangle Pose to find some well-deserved relief.