Start on a standing position, spread the feet wide at one leg-length apart.
Turn the left foot out 90 degrees and the right foot in slightly. Face the long edge of the mat toward your left foot and on an inhalation lift the arms outwards to shoulder level.
Exhale and fold the torso into your left hip, placing the left hand on the floor or shin, without collapsing the chest.
Lift the right arm up and open the chest, turn the head to look toward your right hand.
Keep the legs long and strong, the spine lengthened and the hip drawn back, keep the shoulders open so that your right arm up is perpendicular to the floor.
Hold this posture for 30 seconds. Then inhale and bring the feet parallel. Repeat onto the other side by turning your right foot out 90 degrees and the left foot in slightly, bend down onto your right hip. Hold for another 30 seconds. To come out, inhale and lift the torso straight up, lower the arms down, bring the feet parallel and walk or jump the feet together.
The extended triangle yoga posture helps to strengthen and stretch the legs and chest.
Hatha Yoga Postures: Sanskrit – English
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.