Triangle Pose: 6 Things you’ve probably missed.

2 min read

To get into Utthita Trikonasana (¬†Extended Triangle Pose¬†), you might typically hear a teacher cue to “lengthen through your spine, reach as far forward as you can, and then tilt your torso bringing your hand down towards your foot.”

Triangle pose has so many benefits that you may not have noticed.

Use the quad of your front foot to engage.

What does it mean when a teacher says, “pull your kneecap up”?

Instead of just pressing as hard as possible, focus on pulling the quadriceps upwards. This creates length and allows your quadriceps to stretch further.

The outer edge of the back foot should be pressed.

We tend to be so focused on what’s in front of us that we overlook what’s behind — our back leg. By pressing through the outer edge of your foot, you engage your back leg and create a solid base of support with your front leg. Strong and stable legs allow the torso to move more freely, and the pressure on the spine is reduced.

No matter how deep you can extend your leg.

In a yoga class, there is an unspoken, internal pressure to reach the ground, your foot, or any other trivial goal. By pushing ourselves too hard, we may lose our form or sacrifice the benefits of a pose. Focus on your core instead of reaching too far. This will help you maintain a flat spine and a straight torso.

Do not slack your shoulders.

Do not fold your inside leg. Think about extending the crown of your head forward, then rotating your torso and spiraling your heart up so that you align your shoulders one on top of the other. This exercise activates the core muscles, which helps to maintain a straight back.

Your chin should be tucked in toward your shoulder.

To protect your neck, turn your head towards the top of your extended hand and tuck your chin towards your shoulder.


Remember to feel. The triangle pose is energetic and powerful. Feel your light radiating from your heart as you expand your arms in both directions.

This common yoga pose has more to it than you might think. I challenge you to become more aware of your muscular tendencies when performing Utthita trikonasana. Next time you practice Utthita trikonasana, be mindful of these six adjustments and observe how your expression changes.

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