Utthita Trikonasana

What it is

Utthita Trikonasana, or extended triangle, is the third pose of the Primary standing sequence and one of the best-known shapes in yoga.

What it looks like

The feet step wide apart, the front foot turns out, and the front leg stays straight. You reach forward and down, holding the big toe — or resting a hand on the shin — while the other arm extends up toward the ceiling. The gaze goes to the upper hand. The pose is held for five breaths on each side.

Why it is practised

Triangle is a standing pose that stretches the sides of the body and the legs and asks for balance between the two feet. It teaches you to keep length in the body rather than collapsing toward the floor.

What to pay attention to

Keep the front leg long without locking the knee. Think of a straight line from the lower hand to the upper hand. It is fine to rest the hand higher on the leg if reaching down makes the chest turn toward the floor. Keep breathing slowly.

Who it suits

It suits most practitioners, including beginners, with the hand placed wherever it lets the body stay long. In Mysore-style practice a teacher shows you suitable variations as you learn — you can work on this in private sessions.

Next in the sequence: Parivrtta Trikonasana.