StandingBeginner
Triangle Pose
Trikonasana
T
Pose illustration
About This Pose
Triangle Pose is a fundamental yoga posture that teaches alignment and extension. The pose creates triangles throughout the body - in the legs, between the legs and floor, and in the spaces created by the arms. It provides a deep stretch to the hamstrings, groins, and hips while strengthening the legs.
Step-by-Step Instructions
- 1
Start in Warrior II position
- 2
Straighten the front leg
- 3
Extend torso over front leg
- 4
Lower front hand to shin, block, or floor
- 5
Extend top arm toward ceiling
- 6
Open chest toward ceiling
- 7
Keep both legs straight and strong
- 8
Turn gaze toward top hand
- 9
Hold for 5-10 breaths
- 10
Rise up and switch sides
Alignment Cues
- Legs straight and strong
- Front hip draws back, back hip moves forward
- Torso extends over front leg, not forward
- Both sides of waist equally long
- Lower hand rests on shin, block, or floor
- Top arm extends straight up
- Shoulders stacked vertically
Benefits
- Stretches legs, hips, and spine
- Opens chest and shoulders
- Strengthens thighs, knees, and ankles
- Stimulates abdominal organs
- Helps relieve stress and anxiety
- Improves digestion
Modifications
- Use a block under lower hand
- Keep top hand on hip
- Bend front knee slightly
- Practice with back against wall
Cautions & Contraindications
Cautions
- Avoid collapsing in the lower back
- Keep a micro-bend in the front knee
- Dont overextend the neck
Avoid this pose if you have:
- Low blood pressure
- Headache
- Diarrhea
- Neck problems (keep gaze forward)
Quick Facts
Breath Cue
Inhale to lengthen, exhale to extend deeper into the side bend
Target Areas
hamstringshipsshoulderschest
Suggested Hold
30-60 seconds or 5-10 breaths