Extended Triangle
Maya - Pose Assistant
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Benefits
Extended Triangle Pose is a foundational standing posture that stretches the hips, groins, hamstrings, calves, shoulders, chest, and spine. It strengthens the legs and core, stimulates abdominal organs, relieves stress, and improves balance.
Practice Guide
Stand with feet wide apart (3.5-4 feet). Turn right foot out 90 degrees, left foot slightly in (about 45 degrees). Align heels.
Extend arms out to sides at shoulder height, parallel to floor.
Inhale, reach torso far to the right, hinging from hip joint (not waist). Keep both sides of torso long.
Exhale, lower right hand to shin, ankle, floor, or block outside right foot. Extend left arm straight up towards ceiling, stacking shoulders.
Keep both legs straight (micro-bend front knee if needed). Engage quads.
Rotate chest open towards ceiling. Gaze towards left thumb, or sideways/down if neck sensitive.
Hold, breathe. Exit: Inhale, press into feet, lift torso upright. Pivot feet, repeat left side.
Modifications
Place bottom hand on a yoga block (any height), shin, or ankle instead of floor.
Keep front knee slightly bent if hamstrings are very tight.
Look down or forward if turning head up strains the neck.
Keep top hand on hip for less shoulder effort.
Shorten stance.
Safety Notes
⚠Diarrhea
⚠Headache or migraine (keep gaze down)
⚠Low blood pressure (use caution, rise slowly)
⚠Heart condition (consider practicing against a wall)
⚠High blood pressure (turn head to gaze downward instead of up)
⚠Neck problems (keep head neutral or gaze down)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.