उत्थित त्रिकोणासन

Triangle Pose

Utthita Trikonasana

Trikonasana creates triangles throughout the body. It stretches the hamstrings and side waist while strengthening the legs and teaching spacious alignment.

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Hold: 5–8 breaths per side
Level: Beginner
Family: Standing, standing
Focus: Side-body length and leg strength
Works: Hamstrings
Hips
Side body
Chest
You’ll need: Block under bottom hand, Wall behind you
Found in: Hatha, Gentle

“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.
Out
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 the hamstrings, hips, groin and the sides of the waist; strengthens the legs, ankles and core; and opens the chest and shoulders. It also builds balance and teaches the even, spacious alignment that carries into other standing poses.

Go deeper

Triangle Pose: what to know

Where to put your hand

The bottom hand can rest on the shin, on a block outside the front foot, or on the floor, but only if the spine stays long. Reaching for the floor at the cost of collapsing the bottom side of the waist misses the point of the pose. Most people find a block gives the best shape: both sides of the waist stay long and the chest can open towards the ceiling.

Setting up the stance

Stand with the feet about a leg’s length apart
Turn the front foot out 90 degrees and the back foot in slightly
Line up the front heel with the back heel, or the arch of the back foot for more stability
Keep both legs straight but not locked; a micro-bend in the front knee protects it if you are very flexible

The wall trick

Stand with your back and heels close to a wall and practise Triangle there. The wall shows you when the top shoulder rolls forward or the hips tip, and lets you rest the back of the head and shoulders against it. It is how many Iyengar teachers introduce the pose.

Triangle vs Revolved Triangle vs Extended Side Angle

Triangle (Utthita Trikonasana): straight front leg, chest open to the side
Revolved Triangle (Parivrtta Trikonasana): straight front leg, the torso twists to face the front leg; a strong twist and a harder balance
Extended Side Angle (Utthita Parsvakonasana): the front knee bends deeply and the forearm rests on the thigh or the hand on the floor

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

Easier

Use a block; shorten the stance; keep the top hand on the hip.

Variations

Revolved Triangle
Back against wall

Props

Block under bottom hand
Wall behind you

In a sequence

Where it fits in a flow

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.

Where should I look in Triangle Pose?

Up towards the top hand if the neck is comfortable; otherwise straight ahead or down at the front foot.

How long should I hold Triangle Pose?

Five to eight breaths on each side. In alignment-based classes holds of 30 seconds to a minute are common.

Why does my front knee hurt in Triangle?

Often the knee is locked or pushed back. Soften it with a micro-bend and spread the weight evenly through the front foot.

Is Triangle Pose good for beginners?

Yes, with a block, a shorter stance or a wall. It is one of the classic standing poses taught early on.

In the tradition

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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