Yoga · Standing poses · Flexibility

Triangle and extended side angle

Triangle and extended side angle taught from a shared wide stance, then linked, with blocks and the wall for support.

Two blocks beside each matT
Start / 6
Time
15 min
Players
1–30
Age
U12+
Area
Mat per person
Equipment
matsblocks

Setup

  1. Mats with an arm's span of clear space either side; two blocks beside each mat. A free wall nearby for anyone who wants their back body supported.
  2. Before starting, ask students to say if they are pregnant, injured or managing a health condition; they get advice from a health professional and use the gentler options.

How it runs

  1. From Mountain pose (Tadasana), step the feet about a leg's length apart along the mat. Turn the right toes to the front, the back toes in slightly, front heel in line with the back arch.
  2. Triangle (Trikonasana): arms out at shoulder height; inhale reach long through the right fingertips; exhale hinge at the right hip and rest the right hand on the shin, a block or the floor; left arm reaches up. Five breaths.
  3. Inhale press down through both feet to come up, turn the feet and repeat on the left.
  4. Extended side angle (Utthita Parsvakonasana): same stance, bend the right knee over the ankle, right forearm on the thigh or hand on a block; top arm on the hip or reaching over the ear. Five breaths each side.
  5. Link the two: three breaths in triangle, bend into side angle for three breaths, straighten back to triangle, then rise. Both sides.
  6. Finish in Wide-legged forward fold (Prasarita Padottanasana) with hands on blocks for five breaths; walk the feet together to stand.

Coaching points

  • Length first: reach out along the front leg before tipping down, so both sides of the waist stay long.
  • Front knee tracks the second and third toes; keep a micro-bend so it never locks in triangle.
  • Turn the chest open only as far as is comfortable; the gaze can stay forward or down if the neck prefers.
  • Press the outer edge of the back foot into the mat to anchor the pose.
  • Breathe smoothly through the nose; if the breath strains, raise the hand onto a taller block.

Common mistakes

  • Collapsing the lower side of the waist to get the hand to the floor.
  • Locking the front knee in triangle.
  • Front knee falling inwards in side angle.
  • Forcing the top shoulder back until it pinches.

Say it: “Reach long, then tilt.”

Make it harder

  • In side angle, lower hand to the floor outside the front foot with the top arm alongside the ear.
  • In triangle, float the lower hand just off the block for a breath, holding the shape with the legs and core.

Make it easier

  • Block at its tallest height, or a chair seat under the lower hand.
  • Back of the body close to a wall for support.
  • A shorter stance, with the top hand resting on the hip.

Reviewed by the Sportdify coaching team.