Extended Triangle Pose (Utthita Trikonasana): How to Do Triangle Pose Correctly in 3 Easy Steps

What Is Extended Triangle Pose (Utthita Trikonasana)?

Extended Triangle Pose, or Utthita Trikonasana, is a classic standing yoga pose used to improve hip mobility, strengthen the legs and lengthen the spine. It teaches steady breathing, supports balance and builds postural awareness. The pose is often included in workplace yoga and corporate yoga sessions in London because it opens tight hips, reduces stiffness and encourages a calm, grounded focus.

This pose is frequently searched as “how to do Triangle Pose”, “Triangle Pose alignment” and “benefits of Triangle Pose”, so the guidance below covers each area clearly for beginners and regular practitioners.

When You Should Avoid This Pose

Avoid Extended Triangle Pose if you have a hip injury or have recently had surgery. If you are returning to movement after a period of rest, start slowly and pay attention to any discomfort in the hips or lower back.

Watch the Extended Triangle video tutorial

If you prefer to learn visually, you can follow Extended Triangle Pose step by step with my guided video. I talk you through alignment, how far to go into the pose and how to protect your hips and lower back.

Benefits of Extended Triangle Pose (Utthita Trikonasana)

• Helps ease stress and anxiety
• Strengthens the legs, core and arms
• Opens the chest, hips and groin
• Lengthens the spine and improves overall posture
• Supports digestion
• Improves balance, stability and confidence in standing poses

These benefits make Triangle Pose popular among beginners searching for hip-opening yoga, as well as students wanting to improve flexibility and standing balance.

How to Do Triangle Pose Correctly in 3 Easy Steps

1. Start in Mountain Pose (Tadasana). Step your feet wide apart and extend your arms out to the sides with your palms facing down. Turn your right foot out to 90 degrees and turn your left foot slightly in. Line up your right heel with the arch of your left foot.
2. Exhale and extend your torso to the right. Keep both sides of your waist long as you hinge from the hip. Place your right hand on your shin, ankle or the floor, depending on your mobility. Stretch your left arm up towards the sky. Gaze towards your top hand if it feels comfortable, or keep a neutral gaze if your neck feels sensitive.
3. Stay in the pose for as long as your breath stays steady. To come out, inhale and lift your torso back to the centre. Repeat on the other side.

Variations: Revolved Triangle Pose and Bound Triangle Pose

Revolved Triangle Pose (Parivrtta Trikonasana)

From standing, turn your left foot out and turn your right foot in. Twist your torso and place your right hand beside your left foot. Lift your left arm up. Keep length through your spine and breathe slowly. Repeat the pose on both sides.

Bound Triangle Pose (Baddha Trikonasana)

From Extended Triangle Pose, take your top arm behind you and place the hand at the back of your hip crease. Reach your lower arm underneath your front thigh and interlace your fingers. Straighten your front leg and gently look over your back shoulder.

Common Questions About Triangle Pose (People Also Ask)

What is Triangle Pose good for?

It strengthens the legs, improves hip mobility, lengthens the spine and supports digestion. It also helps relieve stress.

Is Triangle Pose good for beginners?

Yes. It’s accessible for most beginners when practised slowly with steady breath and clear alignment.

Should Triangle Pose hurt your hips?

You should feel stretching, not sharp pain. If the hips feel pinched or uncomfortable, shorten your stance or place your hand higher.

How do I improve my balance in Triangle Pose?

Press firmly through both feet, keep your core lightly engaged and imagine lengthening through both sides of your waist.

Preparatory Poses

• Mountain Pose (Tadasana)
• Tree Pose (Vrksasana)

Follow-Up Poses

• Reverse Warrior (Viparita Virabhadrasana)
• Wide-Legged Standing Forward Bend (Prasarita Padottanasana)