Triangle Pose
Trikonasana creates triangles throughout the body. It stretches the hamstrings and side waist while strengthening the legs and teaching spacious alignment.
- Level
- Beginner
- Hold
- 5–8 breaths per side
- Focus
- Side-body length and leg strength
- Steps
- 7 cues · ~1 min
- Reach out before you reach down
- Top shoulder stacks over bottom
- Lengthen both sides of the waist
Step by step
How to do Triangle Pose
StartStand facing the long side of the mat, feet wide.
- 1
Step feet about a leg's length apart.
- 2
Turn the right foot out 90° and the left foot in slightly.
- 3
Raise arms to shoulder height.
- 4
Reach the torso out over the right leg, hinging from the hip.
- 5
Lower the right hand to the shin, a block or the floor outside the foot.
- 6
Extend the left arm toward the ceiling, stacking shoulders.
- 7
Turn the gaze up, forward or down, whatever is comfortable for your neck.
- ↩
Coming out. Inhale, press through the feet and rise with a long spine; repeat on the other side.
Breath
Breathe into the top side of the ribcage to lengthen both sides of the waist.
Focus
Side-body length and leg strength
Why practise it
Stretches hamstrings, hips and side body; strengthens legs and core; builds balance.
Alignment
Cues & common mistakes
Aim for Both legs straight but not locked; hips and chest open; both sides of the waist long.
Teacher’s cues
- “Reach out before you reach down”
- “Top shoulder stacks over bottom”
- “Lengthen both sides of the waist”
Watch out for
Collapsing the bottom side waist, hyperextending the front knee and reaching the hand to the floor at the cost of the spine.
Make it yours
Easier, harder, supported
Use a block; shorten the stance; keep the top hand on the hip.
- Revolved Triangle
- Back against wall
- Block under bottom hand
- Wall behind you
In a sequence
Where it fits in a flow
BeforeWarrior II
BeforeWide-Legged Standing
This poseTriangle Pose
AfterHalf Moon
AfterRevolved Triangle
AfterExtended Side Angle
Good to know
Questions
Should my hand touch the floor in Triangle?
Only if your spine stays long. A block or the shin works just as well.
Taught by Krishnamacharya and popularised in Iyengar's Light on Yoga.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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