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Extended Triangle Pose (Utthita Trikonasana): Benefits, Steps & Tips

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In the Sanskrit language ‘Trikon’ means ‘Triangle’ and ‘Asana’ means ‘pose’ or ‘posture’ thus this name ‘Trikonasana’ in english Triangle Pose. There are many variations of Trikonasana described in the yogic texts and Utthita Trikonasana is one of them that we will discuss here. This asana is also known as Extended Triangle Pose in English Language.

Utthita Trikonasana (Extended Triangle Pose)

‘Utthita’ in the Sanskrit language means ‘extended’ or ‘stretched’ and ‘Trikon’ means triangle. In the English language, this asana is known as ‘The extended triangle pose’ 

It is a great pose for beginners for their physical and mental health; it also gives them strength, balance, and stability. 

Utthita Trikonasana basic details:

Sanskrit NameUtthita Trikonasana
English NameExtended Triangle Pose
Difficulty LevelBeginner
Utthita Trikonasana

Utthita Trikonasana (Extended Triangle Pose) benefits the following body parts:

  • Chest
  • Hips
  • Neck
  • Lower Back
  • Quadriceps
  • Arms
  • Shoulders
  • Gluteus 
  • Hamstrings

How to do Utthita Trikonasana (Extended Triangle Pose)

1. Stand in Tadasana Pose on your Yoga mat.

2. Now deeply inhale and with a jump spread your legs apart towards your sides for about three to four feet as per the length of your legs. 

3. Now raise your arms sideways in the line with your shoulders, your palms should be facing downwards and your arms should be parallel to the floor.

4. Turn your right foot sideways towards your right about 90 degrees. Now slightly turn your left foot also towards your right side, while your left leg stretched and tighten at the knee.

5. Now breathe out and bend your upper body towards your sideways to the right and bring your right palm near your right ankle. Try to place your right palm completely on the floor. 

6. Now stretch your left arm up, bringing it to parallel in line with your right shoulder, and extend your upper body. The back of your legs, hips, and chest should be in line. 

7. Now look at the thumb of your extended left hand keep your right knee facing your toes and also keep your right knee locked tightly by pulling up your knee cap. 

8. You can hold this position for about 30 seconds to a minute with even and deep breathing. 

9. Raise your right palm from the floor and return back to position no 3.  

10. Now turn your left foot towards your left side about 90 degrees and slightly turn your right foot towards the left side.

11. Now continue from points 5 to 7 reversing the process. Hold the pose for the same time duration as earlier. 

12. To come out of pose, breath out and jump back to Tadasana Pose

Triangle Pose
Extended Triangle Pose Image

Utthita Trikonasana Benefits

1. Helps remove menstrual discomforts

2. This pose removes stiffness in the hips and legs.

3. This pose also corrects any minor deformity in the legs and makes them develop evenly. 

4. It also gives relief from neck sprains and backaches

5. This pose helps in developing and strengthening the chest and ankles. 

6. Utthita Trikonasana is good for strengthening the thighs and torso and also helps in lengthening the spine

7. Tones up leg muscles.

8. Helps in opening up chest, shoulders, and hips, by toning and giving them strength. 

9. Helps digestion as it stimulates the abdominal organs.  

10. Relieves acidity, gastritis, and flatulence.  

Utthita Trikonasana (Extended Triangle Pose) Tips 

  • Keep legs straight. If you are not able to reach the floor while bending down during performing the asana, avoid bending your knee cause it will give less benefit out of the pose. It is more important to keep your right leg straight for maximum benefits. 
  • Don’t bend your back. Utthita Trikonasana is a side bending pose and not a forward bending pose so do not bend your back and round your spine while performing this asana. 
  • Muscles engagement. This pose requires the proper engagement of your core and thighs muscles to give its proper effect to the practitioner. So keep your muscles tightened while performing the asana to get maximum benefits.

Extended Triangle Pose Modifications 

  • If you find it difficult to reach the floor with your palm without twisting your back then you can just put your fingertips on the floor.
  • If your hand is too far from the floor then you can use a block and place it under your shoulders inside your front ankle. As per your comfort levels, you can adjust the height of the block. 
  • Although the distance between the your feet should be wide about three to four feet but if you are not able to perform the asana, then you can reduce the distance between the feet.
  • You can also bend your knee to relax your hips as great pressure comes on the hips and abdominal area during the pose. 
  • For better balance, you can place the foot closer to the wall for support and then take the body sideways.
  • You can also use the help of the wall for your back support, it will give better balance and confidence to perform the pose.   

Utthita Trikonasana Video

Extended Triangle Pose Yoga Contraindications 

1. High or low blood pressure

If you are suffering from high or low blood pressure then you can avoid this asana because in this asana the blood flows in opposite direction, which can cause discomfort.

2. Hamstring injury

Avoid this asana if you are suffering from any Hamstring injury particularly athletes should be careful to not performing this asana till their hamstring injury is fully cured, otherwise it can further cause damage. 

3. Back injury

In this pose, back muscles are properly stretched and any injury in the back can further aggravate. As back injuries take time to heal so this asana should be avoided during any kind of back injuries. 

4. Neck injury

This asana should be avoided if there is any neck injury because the neck is tilted in this pose and it can cause damage to the muscles and nerves around the neck.     


Triangle pose yoga seems a simple asana to execute but it requires mastery over the upper body to perform this asana well. Regular practice of this asana will make it easier to perform this asana. This asana helps to boost energy in the body and increases a sense of balance and stability.

Do share your experience with Utthita Trikonasana, if you like this article then share it with your friends and family and if you have any questions regarding this pose you can ask in the comments section below.

FAQ: Utthita Trikonasana

Q1. How long to hold Utthita Trikonasana?

Ans: You can hold this pose for about 30 seconds to 1 minute with normal breathing.

Q2. What body part does Utthita Trikonasana benefit?

Ans: This asana benefits the whole body physically as well as mentally, it particularly works on Chest, Hips, Neck, Lower Back, Quadriceps, Arms, Shoulders, Glutes, and Hamstrings.

Q3. Can pregnant women do Utthita Trikonasana?

Ans: This asana comes under standing stretching poses, maintaining balance is a crucial part of this asana. If a pregnant woman is able to maintain her balance, she can perform this asana even during pregnancy. If it is difficult to maintain balance, she can even take the help of a wall or any partner, she should only ensure not to fall during performing the asana.
If pregnant women are not having any other health issues they can do this asana during pregnancy without straining their bodies. This asana is an amazing combination of stretching and strengthening, it also relieves stress, anxiety, and stiffness in the body, besides giving relief from indigestion, which can help in normal delivery.  

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