Extended Triangle

The organising idea is length through the spine and both sides of the waist, not how close the lower hand comes to the floor. A common pattern is to hinge sideways and collapse into the lower waist, which shortens the top side and closes the ribs. Reaching first, then tilting, keeps both sides of the torso long and the breath free.

To lengthen both sides of the body over a strong, wide base while keeping the legs active and the chest open.

1. 1Step the feet wide, front foot turned out, back foot slightly turned in.
2. 2Keep both legs straight and strong, front thigh engaged.
3. 3Reach both arms out at shoulder height.
4. 4Reach the front arm long forward, then tilt from the hip crease sideways over the front leg.
5. 5Let the lower hand land on the shin, a block, or the floor — wherever the spine stays long.
6. 6Stack the top shoulder over the bottom shoulder as much as available, reaching the top arm up.
7. 7Turn the head to look up, forward or down — whichever keeps the neck easy.
8. 8Hold, then press through the feet and rise on an inhale. Change sides.

Instead of searching for the “correct” position, notice:

• •Both legs stay straight and active, front thigh engaged and lifting.
• •Front knee tracks over the front ankle, not collapsing inward.
• •Both sides of the waist stay long — the lower side should not crunch.
• •Chest opens toward the ceiling, not rolling down toward the floor.

The top ribs should still be able to expand. If breathing feels compressed, the torso has probably tipped too far or the lower hand is reaching too low — bring the hand higher.

Watch the lower waist. When it collapses, the pose has become a sideways hinge rather than an extension. Cueing the top arm to keep reaching, rather than the lower hand to go lower, usually restores length on both sides.

Reflect after practising:

• •A block under the lower hand is not a lesser pose. It is often the version that keeps the spine longest.
• •Notice whether you are reaching to open the chest, or dropping to touch the floor. They are different pieces.

Rather than mistakes, you may notice:

• •Practise the reach first without the tilt, standing tall, so the length action is clear before the shape appears.
• •Set up close to a wall with the back body against it to feel both shoulders and hips on one plane.

• •Lower hand on a block outside or inside the front foot.
• •Lower hand on the shin rather than the floor.
• •Top hand on the hip if reaching overhead strains the shoulder.
• •Gaze forward or down instead of up for neck sensitivity.

• ✓Press through the feet and reach the top arm up to rise back to standing on an inhale. Pause before the second side.