Extended Triangle Pose anatomy

Extended Triangle Pose · Utthita Trikonasana · Tư thế tam giác

Extended Triangle Pose mainly works quadriceps, quadratus lumborum (right), deltoid, external oblique (right); it stretches hamstrings (right), adductors, quadratus lumborum (left), external oblique (left); tibialis anterior (right), gluteus medius (left), fibularis group (left) stabilize.

3D anatomy model of Extended Triangle Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

With the legs wide and straight, tilt the torso over the front leg. The lower hand reaches toward the leg, the top arm reaches to the ceiling, and the gaze follows the top hand.

Muscles in this pose

Working (contracting): Quadriceps, Quadratus lumborum (right), Deltoid, External oblique (right), Internal oblique (left)

Stretching: Hamstrings (right), Adductors, Quadratus lumborum (left), External oblique (left), Latissimus dorsi (left), Pectoralis major

Stabilizing: Tibialis anterior (right), Gluteus medius (left), Fibularis group (left), Erector spinae, Transversus abdominis, Trapezius

Why these muscles work or stretch

External oblique · Working (contracting): Helps rotate the chest open toward the ceiling
Internal oblique · Working (contracting): With the right external oblique, turns the chest open toward the ceiling
Quadratus lumborum · Stretching: Lengthens along the top side of the waist
Pectoralis major · Stretching: Lengthens as the chest opens to the ceiling

Practice cues

Lengthen both sides of your waist evenly; don't fold forward
Open your chest toward the ceiling
Firm your thighs without locking your knees

Benefits

Stretches the hamstrings, adductors and both sides of the torso
Strengthens the thighs and trains pelvic stability
Opens the chest and shoulders as the chest turns up
May help improve balance and body awareness

Cautions / contraindications

Use caution with neck pain: look forward or down instead of at the hand
Go gently with low back or sacroiliac pain: tilt less
Watch for knee hyperextension: keep a slight bend in the front knee
Low blood pressure or dizziness: practice near a wall

Easier variations

Rest the lower hand on a block or the shin, not on the knee joint
Shorten the stance and lean your back against a wall

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Extended Side Angle Pose Utthita Parsvakonasana
Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana
Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
Reverse Warrior Viparita Virabhadrasana
Marichi’s Pose III (Seated Twist) Marichyasana III
Gate Pose Parighasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)