Triangle Pose

Trikonasana

tree-koh-NAH-sah-nah

A fundamental standing pose that stretches and strengthens the whole body simultaneously. Triangle Pose creates a deep lateral stretch through the torso while building leg strength and stability. It opens the hips, lengthens the hamstrings, and teaches you to find expansion in multiple directions at once, making it a cornerstone of any well-rounded practice.

How to do Triangle Pose

1. Take a wide stance with feet about four feet apart. Turn your front foot to point toward the front of the mat and angle the back foot in slightly (about 45 degrees). Align the front heel with the arch of the back foot.
2. Extend both arms out to the sides at shoulder height, palms facing down. Inhale and reach actively through both fingertips, creating length across the chest.
3. On an exhale, reach your front arm forward over your front leg, then hinge at the hip to lower your hand to your shin, ankle, the floor, or a block. Avoid collapsing the torso -- keep length on both sides of the waist.
4. Extend your top arm straight toward the ceiling, stacking the shoulders. Open your chest toward the sky and turn your gaze upward toward your top hand (or keep the gaze neutral if your neck is sensitive).
5. Press firmly through both feet, engage the quadriceps, and hold for five to eight breaths. Keep the front knee straight but not locked by micro-bending. Repeat on the other side.

Benefits of Triangle Pose

• Stretches the hamstrings, hips, and groin
• Strengthens the thighs, knees, and ankles
• Opens the chest and shoulders
• Stimulates the abdominal organs and improves digestion
• Relieves stress and can help alleviate back pain

Muscles Engaged

Modifications & Variations

• Place your bottom hand on a block instead of the floor to maintain chest openness
• Shorten your stance if you feel unstable or the stretch is too intense
• Practice with your back against a wall for alignment guidance

Cautions

• Avoid looking upward if you have neck problems; keep the gaze neutral or downward
• Use caution with low blood pressure; come out of the pose slowly
• Those with a herniated disc should avoid deep lateral flexion