Triangle Pose Trikonasana
- Target muscle
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- Equipment
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- Yoga
- Type
- Stretching
Triangle Pose (Trikonasana) is a foundational standing yoga posture that stretches the sides of the torso, hips, hamstrings, and spine while building balance and stability. Performed with a wide stance and arms extended parallel to the floor, it improves lateral flexibility and posture and is a staple of both beginner and advanced yoga practice.
How to do the Triangle Pose Trikonasana
- 1Stand tall with your feet about 3–4 feet apart, arms relaxed at your sides.
- 2Turn your right foot out 90° so it points to the right, and angle your left foot slightly inward (about 15°). Keep both heels aligned.
- 3Extend your arms out to the sides at shoulder height, parallel to the floor, palms facing down.
- 4Inhale to lengthen your spine, then exhale and hinge sideways to the right from your hip, reaching your right hand toward your right shin, ankle, or the floor — whichever allows you to keep your chest open and your spine long.
- 5Extend your left arm straight up toward the ceiling, forming a straight line from your left fingertips to your right hand.
- 6Rotate your torso open so your chest faces forward, not down toward the floor.
- 7Turn your gaze upward toward your raised left hand, or look straight ahead if that is uncomfortable for your neck.
- 8Hold the pose for 5–10 slow breaths, keeping both legs straight and your core lightly engaged.
- 9To release, inhale and press through your feet to rise back up, then lower your arms. Repeat on the left side.
Form tips
- Ground through the outer edge of your back foot to keep the pose stable and prevent the back hip from collapsing forward.
- Think of lengthening the spine rather than reaching low — resting your hand higher on the shin is far better than rounding your back to touch the floor.
- Keep a micro-bend in the front knee if your hamstrings are tight, to avoid hyperextending the joint.
- Engage your core lightly throughout to support the spine and help you stay open through the chest.
- Use a yoga block on the floor beside your front foot if you cannot comfortably reach your shin without rounding your back.
Common mistakes
- Collapsing the chest toward the floor instead of rotating it open, which closes off the stretch and compresses the spine.
- Letting the front knee drift inward rather than tracking over the second toe, which places unnecessary stress on the knee joint.
- Shortening the stance too much, which limits hip flexibility and makes it hard to hinge cleanly to the side.
- Sinking into the shoulder of the lower arm by resting too much weight on the hand, which reduces the spinal stretch and strains the shoulder.
- Holding the breath or tensing the neck — breathing freely and keeping the neck relaxed allows a deeper, safer stretch.
Frequently asked questions
What does Triangle Pose stretch?
Trikonasana primarily stretches the hamstrings, hips, and IT band of the front leg, the side body and obliques, and the entire length of the spine. The extended arm and chest rotation also open the shoulders and chest.
How long should I hold Triangle Pose?
Most yoga traditions recommend holding for 5–10 full breaths (roughly 30–60 seconds) per side. Holding longer allows the muscles to release more deeply, while shorter holds are fine for a warm-up flow.
Can beginners do Triangle Pose?
Yes. Beginners can rest the lower hand on the shin or on a yoga block set beside the front foot, shorten the hold time, and keep a slight bend in the front knee. This makes the pose accessible while still providing the full stretch benefit.
Why can't I keep my chest open in Triangle Pose?
This is almost always due to tight hamstrings pulling the pelvis and rounding the spine. Place your hand higher on the shin (or on a block), focus on rotating the chest toward the ceiling, and work on standalone hamstring stretches to progress over time.
Is Triangle Pose the same on both sides?
The mechanics are identical, but most people notice a meaningful difference in flexibility and balance between their right and left sides. Practicing both sides equally is important for correcting imbalances and keeping the stretch symmetrical.
