Extended Triangle Pose

Figure 6

Figure 6.1

Figure 6.2

Figure 6.3

  1. From a standing position take a deep breath in and then exhale slowly bending forward from the hips into a forward bend (fig 6).
  2. Inhale and step your right foot back exhale and rotate your right foot to a 90 degree angle. Make sure the heel of the right foot is in line with the left foot. Keep your left leg straight. Inhale and release your left hand to the outside of your left foot and place it on the floor at the same take your right hand to the sky. Look up towards the finger tips of your right hand (fig 6.1). Hold this position for 30 seconds breathing deeply. With each exhale, try to lengthen your arm to the sky and deepen into the stretch by raising your right hip to the sky.When at first attempting this pose, you may not be able to take your hand all the way to the floor. Begin working into this pose by placing your hand to your thigh, knee, or shin or where ever is comfortable (fig. 6.2). If at any time your neck hurts turn your head toward the floor or try resting the skyward arm to your hip (fig 6.3).
  3. Inhale and lower both hands to the floor or your left leg, exhale and bring your right foot from behind you to a forward bend position and then inhale to a standing position. Alternate to other side and repeat.

Repeat three times


  • Strengthens the ankles and legs
  • Stretches the hamstrings, calves and spine
  • Helps relieve stress
  • Therapeutic for anxiety, neck pain and sciatica

The editorial content of Bird Golf Schools should not be used as a substitute for professional health care. Talk to your doctor before starting any new exercise regime.

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