How to Do the Extended Triangle Pose

What do paintings on a wall, car tires, and promising horoscopes have in common? They all require proper alignment. It's not the easiest skill to acquire, but the Extended Triangle Pose will help hone it.

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Up next in How to Do Yoga Poses (57 videos)

Learn all the basic yoga poses -- downward facing dog, lotus, plank, and so on -- so you can get toned and find a little inner calmness, too.

 
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You Will Need

  • Comfortable clothing suitable for stretching and moving
  • A calm place where you won't be distracted or disturbed
  • A yoga mat or folded blanket

Steps

  1. Step 1

    Position feet

    Stand with your feet about two and a half to three and a half feet apart.

  2. This stance is not as wide as a Warrior pose, but once you're skilled at this pose, take a deeper straddle to open the pelvis more.

  3. Step 2

    Reach out arms

    Reach your arms out to the sides, parallel to the ground, palms down.

  4. Step 3

    Rotate feet

    Turn your right foot 90 degrees to the right and turn your left foot about 45 degrees toward the right.

  5. Step 4

    Shift hips

    Shift your hips a little toward the left as your chest and arms shift slightly to the right.

  6. Step 5

    Lower torso

    Bending at the hips, lower your torso to the right so your left side is facing up, and place your right hand on the mat outside of the right foot.

  7. If you have trouble reaching the floor, place your hand on your shin somewhere that feels comfortable.

  8. Step 6

    Stretch left arm

    Stretch your left arm toward the ceiling, palm forward, creating a straight line from your left hand down your arm, through your left shoulder, your right shoulder, and your right hand.

  9. Step 7

    Position head

    Keep your head in a neutral position or, if your neck feels OK, turn your face up to look at your left hand. Make sure your chest is facing forward.

  10. If you're not sure you're properly aligned, practice this pose with your heels about an inch away from the wall, allowing your shoulders, hands, and hips to touch it.

  11. Step 8

    Lift inner arches

    Press the outer edge of your left foot and the heel of your right foot into the ground as you lift the inner arches of your feet.

  12. Step 9

    Hold pose

    Hold the pose for several breaths.

  13. Step 10

    Lift torso

    Inhale, and lift your torso up to a standing position.

  14. Step 11

    Repeat pose

    Turn your feet to the left, and repeat the pose on the left side, hold it for the same number of breaths as you did on the right.

  15. Step 12

    Release pose

    Inhale and release the pose. Your frames might be askew and your tires might wobble, but now your back knows alignment.

  16. In Hinduism, the triangle represents Shakti—the feminine energy and feminine aspect of Creation.

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