How To Teach Extended Triangle Pose (Uttitha Trikonasana)

Extended Triangle Pose is 1 of 1000+ yoga poses within the Drag & Drop Yoga Genie Lesson Planner

Step 1
Teach The Sanskrit

Teach your students the sanksrit by breaking it down into bite sized morsals.

Utthita = extended
Trikona  = triangle
Asana = pose

Ask your students to learn the Sanskrit by getting them to repeat it as a mantra for 5 minutes.

Another way to remember trih-koh-NAH-sah-nah is that it’s a TRICKY posture to get right.

Step 2 
Teach The Symbolism 

If you want to add a theme to the pose (or entire class if this is your peak pose), you could choose from one of these themes…

  • Expand the field of our perception
  • Going beyond limitations
  • Cope and handle adversity
  • Flexibility
  • Stretching your horizons
  • Twist yourself to extend your capacities

Step 3
Teach The Benefits

Teach your students the benefits…

  • Helps relieve back pain
  • Strengthen legs
  • Stretches groins, hamstrings, hips
  • Opens chest & shoulders

Step 4
Teach The Precautions

  • Don’t look up for too long if you have cervical spondylosis
  • Don’t raise your arm if you have a cardiac condition
  • Don’t practice if you have lower back problems
  • Don’t practice if you have neck pain
  • Don’t practice if you have a headache
  • Don’t practice if you have a diarrhoea
  • Don’t practice if you have a low blood pressure
  • Don’t practice if you have psoriasis
  • Don’t practice if you have varicose veins
  • Don’t practice if you have depression

Step 5
Teach Extended Triangle Pose

From Warrior II straighten right leg.

Reach right arm forward, drawing right thigh upwards.

Drop right hand down onto shin or ankle.

Left shoulder stacks on top of right.

Reach left fingertips upwards.

Take gaze up to left fingertips.

Draw right thigh muscle upwards.

Slightly bend right knee.

Repeat on left side.

Step 6
Teach The Modifications

Knowing a few modifications for each posture you teach is really important. It will make you a versatile and more professional yoga teacher.

If your student is struggling to reach their hand on the floor,  use a chair.

Less Is More
Easing off your furthest limit in Trikonasana can make way for a deeper stretch in the pelvis and shoulders.

Long Spine
Focus on keeping your spine long.

Neck Pain
If you have neck pain, don’t look up to the ceiling.

Satya (truthfulness)
Ask your students to tap into their satya (truthfulness) to be aware how far they can venture into the posture.

Maintain space between your ribcage and pelvis on both sides of body.

Tailbone lengthening
Imagine your tailbone lengthening away from your crown.

Rest your back or heel against a wall if you’re struggling with balance.

Yoga Block
If your student is struggling to reach their hand on the floor, use a yoga block.

Steps 7
Teach The Variations

If a student isn’t able to do this posture (or if you have advanced students), give them a variation.

Bound Triangle Pose
Baddha Trikonasana

Revolved Triangle Pose
Parivritta Trikonasana

Reclining Triangle Pose
Supta Trikonasana

Step 8
Teach A Follow-up Pose

You can follow up Extended Triangle Pose with a standing forward bend (or any standing poses such as Mountain PoseTree Pose or Warrior Pose).

Standing Forward Bend Pose

Steps 9
Make Your Lesson Planning Easy Peasy

OK. You got me. This isn’t a step.

But if you want to make your yoga lesson planning easy peasy, take a quick peek at my Drag & Drop Yoga Genie Lesson Planner.

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