(oo-TEE-tahtrik-cone-AHS-anna)utthita=extendedtrikona=threeangleortriangleExtendedTrianglePose:Step-by-StepInstructionsStep1StandinTadasana.Withanexhalation,steporlightlyjumpyourfeet31/2to4feetapart.Raiseyourarmsparalleltothefloorandreachthemactivelyouttothesides,shoulderbladeswide,palmsdown.Watchthisvideoon ExtendedTrianglePoseStep2Turnyourleftfootinslightlytotherightandyourrightfootouttotheright90degrees.Aligntherightheelwiththeleftheel.Firmyourthighsandturnyourrightthighoutward,sothatthecenteroftherightkneecapisinlinewiththecenteroftherightankle.Seealso: ExpandMindandBody:ExtendedTrianglePoseStep3Exhaleandextendyourtorsototherightdirectlyovertheplaneoftherightleg,bendingfromthehipjoint,notthewaist.Anchorthismovementbystrengtheningtheleftlegandpressingtheouterheelfirmlytothefloor.Rotatethetorsototheleft,keepingthetwosidesequallylong.Letthelefthipcomeslightlyforwardandlengthenthetailbonetowardthebackheel.Seealso: MasteranEssentialPose:ExtendedTrianglePoseStep4Restyourrighthandonyourshin,ankle,ortheflooroutsideyourrightfoot,whateverispossiblewithoutdistortingthesidesofthetorso.Stretchyourleftarmtowardtheceiling,inlinewiththetopsofyourshoulders.Keepyourheadinaneutralpositionorturnittotheleft,eyesgazingsoftlyattheleftthumb.Moreposesforhamstrings hereStep5Stayinthisposefor30secondsto1minute.Inhaletocomeup,stronglypressingthebackheelintothefloorandreachingthetoparmtowardtheceiling.Reversethefeetandrepeatforthesamelengthoftimetotheleft.GOBACKTOA-ZPOSEFINDERPoseInformationSanskritNameUtthitaTrikonasanaPoseLevel1ContraindicationsandCautionsDiarrheaHeadacheLowbloodpressureHeartCondition:Practiceagainstawall.Keepthetoparmonthehip.Highbloodpressure:Turntheheadtogazedownwardinthefinalpose.Neckproblems:Don’tturnyourheadtolookupward;continuelookingstraightaheadandkeepbothsidesoftheneckevenlylong.ModificationsandPropsIfitisn’tpossibletocomfortablytouchthefloorwiththebottomhandorfingertips,supportthepalmonablock.DeepenthePoseFormoreexperiencedstudents,alignthefrontheelwiththebackf