How to Do the Extended Triangle Pose

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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.

Step 1: Position feet
Stand with your feet about two and a half to three and a half feet apart.

Tip
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.

Step 2: Reach out arms
Reach your arms out to the sides, parallel to the ground, palms down.

Step 3: Rotate feet
Turn your right foot 90 degrees to the right and turn your left foot about 45 degrees toward the right.

Step 4: Shift hips
Shift your hips a little toward the left as your chest and arms shift slightly to the right.

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.

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

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.

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.

Tip
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.

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.

Step 9: Hold pose
Hold the pose for several breaths.

Step 10: Lift torso
Inhale, and lift your torso up to a standing position.

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.

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.

Did You Know?
In Hinduism, the triangle represents Shakti—the feminine energy and feminine aspect of Creation.