Triangle Pose Trikonasana
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- Yoga
- Type
- Stretching
Triangle Pose (Trikonasana) is a foundational standing yoga posture that stretches the entire side body, lengthens the spine, and opens the hips and chest simultaneously. It builds balance and postural awareness while promoting flexibility through the hamstrings, groin, and torso. Regular practice improves overall body alignment and helps counteract the effects of prolonged sitting.
How to do the Triangle Pose Trikonasana
- 1Stand at the top of your mat with feet together, then step or jump your feet 3–4 feet apart.
- 2Turn your right foot out 90 degrees so the toes point to the short edge of the mat; pivot your left foot in slightly (about 15 degrees) so the heel aligns with the right arch.
- 3Extend both arms out to the sides at shoulder height, palms facing down, actively reaching through the fingertips.
- 4Inhale to lengthen the spine; on the exhale, hinge at the right hip and reach the right hand forward over the right leg, shifting the left hip back.
- 5Lower the right hand to rest on your shin, ankle, the floor outside the foot, or a block — whichever allows you to keep the torso long and both sides of the waist even.
- 6Stack the left shoulder directly over the right and extend the left arm straight up toward the ceiling, palm facing away from you. Turn your gaze up to the left hand if comfortable for your neck.
- 7Press firmly through both feet, engage the thighs, and breathe steadily for 5–8 breaths, maintaining length through the crown of the head.
- 8To exit, inhale and press through the back foot as you rise back to standing with arms extended. Lower the arms, parallel the feet, and repeat on the left side.
Form tips
- Place a yoga block on the outside of your front foot before you begin — it removes the temptation to collapse the torso just to reach the floor.
- Keep both sides of the waist equally long rather than crunching the lower side; imagine a wall behind your back and press the back of your torso toward it.
- Distribute weight evenly across all four corners of each foot; pressing the outer edge of the back foot into the mat prevents the arch from collapsing.
- Beginners should keep their gaze forward or downward rather than twisting the neck to look up — build neck flexibility gradually to avoid strain.
- Engage the front quadriceps to protect the front knee; the leg should be straight but not hyperextended.
Common mistakes
- Collapsing the torso forward over the front leg: this shortens the side body and defeats the lateral stretch; keep the chest open and the spine long in the same plane as the legs.
- Locking or hyperextending the front knee: forces excessive stress onto the joint; maintain a micro-bend or firm quad engagement to keep the kneecap lifted and tracking over the second toe.
- Letting the front hip crunch down to get the hand lower: prioritizes reach over alignment; use a block so the hand placement does not compromise the length of the waist.
- Holding the breath: reduces body awareness and increases tension in the pose; breathe slowly and evenly throughout to help the body release deeper into the stretch.
- Allowing the back foot to turn out too much: destabilizes the base and reduces the hip-opening effect; keep the back foot at roughly 15 degrees with the outer edge grounded.
Frequently asked questions
What does Triangle Pose stretch?
Triangle Pose creates a full-body lateral stretch, targeting the hamstrings, groin, hip flexors, and the entire side of the torso including the intercostals and obliques. It also opens the chest and shoulders and lengthens the spine.
Should my hand touch the floor in Triangle Pose?
Not necessarily. Reaching the floor is less important than keeping the torso long and the chest open. Place your hand on a block, your shin, or your ankle — whichever allows proper spinal alignment without collapsing the waist.
How wide should my stance be in Triangle Pose?
A 3–4 foot stance works for most people. As a general rule, your front ankle should be roughly below your back wrist when your arms are extended to the sides. Adjust wider or narrower based on your hip flexibility and comfort.
Is Triangle Pose safe for beginners?
Yes, with modifications. Use a yoga block for the lower hand to maintain alignment, keep the gaze forward instead of up to reduce neck strain, and avoid forcing the pose deeper than your current flexibility allows. Build up gradually over multiple sessions.
How long should I hold Triangle Pose?
Holding for 5–8 slow breaths (roughly 30–60 seconds) per side is a common guideline. Longer holds can deepen the stretch, but prioritize quality of alignment over duration.
