Triangle Pose
Trikonasana
About This Pose
Triangle Pose (Trikonasana) is a classic standing pose that lengthens the side body, opens the hips and chest, and builds steady strength through straight, active legs. From a wide stance the front leg reaches forward as the torso extends over it, the bottom hand resting on the shin, a block, or the floor while the top arm reaches toward the sky. The pose creates length on both sides of the waist and teaches the balance of grounding down while expanding out. Triangle is a staple of nearly every standing sequence and a foundation for deeper lateral and twisting shapes.
Step-by-Step Instructions
- 1
Stand with feet wide apart
- 2
Turn the right foot out 90 degrees
- 3
Angle the left foot slightly inward
- 4
Extend both arms parallel to the floor
- 5
Reach the torso forward over the right leg
- 6
Hinge from the right hip joint
- 7
Lower the right hand to shin, block, or floor
- 8
Extend the left arm straight up
- 9
Stack the shoulders and open the chest
- 10
Gaze up at the top hand and hold 5 to 8 breaths
Alignment Cues
- Both legs straight and engaged
- Hinge from the hip, not the waist
- Side body long on both sides
- Top shoulder stacked over the bottom
- Chest rotating open toward the ceiling
Benefits
- Stretches the hips, groin, and hamstrings
- Opens the chest and shoulders
- Lengthens the side body
- Strengthens the legs and core
- Improves balance and stability
- Stimulates digestion
- Relieves mild back tension
Modifications
- Use a block under the bottom hand
- Rest the top hand on the hip
- Gaze forward if the neck is sensitive
Variations
- Revolved Triangle for a twist
- Extended Side Angle by bending the front knee
- Bind the top arm behind the back
Cautions & Contraindications
Cautions
- Keep both legs straight and active
- Do not collapse into the bottom hand
- Stack the top shoulder over the bottom
Avoid this pose if you have:
- Neck injury (limit head turn)
- Low blood pressure
- Recent hip or hamstring strain
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
