Extended Triangle Poseत्रिकोणासन
Trikoṇāsana — a beginner standing pose that works the hamstrings, obliques, hip adductors.
30–60SECONDS HELD
One line on the timetable. Extended Triangle Pose is held 30–60 seconds, with the breath moving throughout — and it takes its place inside one of the practices posted on this site.
మూలం·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·జూలై 2026న సమీక్షించాం
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How to do Extended Triangle Pose
Read all of it before starting, and read the cautions further down before starting at all.
Step the feet wide, turn the front foot out 90 degrees and angle the back foot slightly in.
Keep both legs straight but not locked, and reach the front arm forward over the front leg.
Hinge at the front hip — not at the waist — and lower the front hand to the shin, a block or the floor outside the foot.
Stack the top shoulder over the bottom one and reach the top arm to the ceiling.
Look up, forward or down depending on the neck, hold, then change sides.
Hold: 30–60 seconds. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Extended Triangle Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Lengthens the hamstrings and inner thigh of the front leg.
- Loads the side waist of the top side isometrically.
- Trains the shoulders to open into external rotation with the torso on a diagonal.
Extended Triangle Pose is one of 18 standing poses in this library and one of 88 poses rated beginner. Poses built on the feet, where the legs carry the work and the floor is the reference point.
Who should skip Extended Triangle Pose, or change it
- Neck injury — do not look up.
- Low blood pressure and dizziness on side-bending.
- Hamstring tear on the front leg.
- Headache or migraine, where the head position often makes it worse.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Extended Triangle Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeReaching the bottom hand to the floor by collapsing the chest towards the leg.
FixUse a block under the hand and keep both sides of the waist equally long.
MistakeHyperextending the front knee.
FixKeep a soft micro-bend and grip the thigh muscle instead.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Extended Triangle Pose sits at code 02150, yoga, Hatha, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- ఫలితం అనేది దీని ఖర్చు ఆ రకమైన ఒక సాధన మీరు ఎంతసేపు సాధన చేస్తే అంతసేపటికి — ఈ ఒక్క భంగిమను పట్టి ఉంచడానికి అయ్యే ఖర్చు కాదు.
- దీన్ని మీకు తగ్గట్టు సర్దుకోండి: సంబంధం శరీర బరువుతో సరళరేఖీయంగా ఉంటుంది, కాబట్టి మీ సొంత బరువును కిలోగ్రాములలో గుణించి 70 తో భాగించండి.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
అదే సాధన, గంట గంటకు
దీన్ని టైమ్టేబుల్ చదివినట్టు చదవండి: మీరు నిజంగా కూర్చునే సెషన్ నిడివిని ఎంచుకోండి, అదే ఆ సంఖ్య.
| సాధన చేసిన సమయం | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 31 | 61 | 92 | 138 | 184 |
మూలం·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg రిఫరెన్స్ వయోజనుడు·జూలై 2026న సమీక్షించాం
యోగా కానివన్నీ సహా మొత్తం కార్యకలాపాల డేటాసెట్ ఇక్కడ ఉంది BurnLab.
Asked before class
How do you do Extended Triangle Pose?
Step the feet wide, turn the front foot out 90 degrees and angle the back foot slightly in. Keep both legs straight but not locked, and reach the front arm forward over the front leg. Hinge at the front hip — not at the waist — and lower the front hand to the shin, a block or the floor outside the foot. Stack the top shoulder over the bottom one and reach the top arm to the ceiling. Look up, forward or down depending on the neck, hold, then change sides. Hold for 30–60 seconds.
What does Extended Triangle Pose work?
Primarily the hamstrings, obliques, hip adductors, with the quadriceps, shoulders, spinal erectors assisting or lengthening. In mechanical terms: lengthens the hamstrings and inner thigh of the front leg.
Who should not do Extended Triangle Pose?
Neck injury — do not look up. Low blood pressure and dizziness on side-bending. Hamstring tear on the front leg. Headache or migraine, where the head position often makes it worse. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Extended Triangle Pose suitable for beginners?
Yes. Extended Triangle Pose is a beginner-level pose on this site, which means it is learnable in a first class and has a version that works for most bodies. The cautions above still apply.
How many calories does Extended Triangle Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Extended Triangle Pose sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
Sequences that use Extended Triangle Pose
The rest of the standing poses on the wall
More standing poses — first at the same level, then the rest of the family.
The pose photograph on this page is an AI-generated illustration of Geeta Patel. Geeta is a synthetic model: not a real teacher, not a real person, and nothing here is her opinion. It was checked against the alignment steps on this page before publishing, and it is not a record of anyone’s practice.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written మరియు what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం
