Triangle Pose
Trikonasana
Triangle Pose is a standing side stretch with straight legs set wide apart. People practise it to lengthen the sides of the body, stretch the hamstrings and open the hips and chest.
- Hold
- 5-8 slow breaths on each side
- Breathing
- Breathe slowly through your nose. Inhale to lengthen the spine, exhale to open the chest a little more, without forcing the stretch.
In Triangle Pose, your legs are wide apart and straight, your torso reaches sideways over the front leg, and your arms stretch in one long line, one towards the floor and one up to the ceiling. It feels like a long, open stretch along the whole side of the body, and it is common in standing sequences after the Warriors.
It suits most beginners, and a block makes it much easier. Focus on lengthening sideways first rather than dropping the torso down, keeping both legs active, and opening the chest towards the ceiling. It is fine to rest your hand on the shin if the floor feels far away.
In this guide
How to do it, step by step
- Stand facing the long side of your mat with your feet about one leg's length apart.
- Turn your right foot out 90 degrees and your left foot in slightly.
- Raise both arms to shoulder height and reach your torso over your right leg, as if sliding along a wall.
- Lower your right hand to your shin, ankle or a block, keeping the legs straight with soft knees.
- Reach your left arm up towards the ceiling so that both arms form one line.
- Rotate your chest open towards the ceiling and keep the ribs long on both sides.
- Look up at the left hand, or down if your neck is uncomfortable. Hold, then come up on an inhale and repeat on the other side.
Benefits
- May help stretch the hamstrings, calves and hips.
- Can lengthen the sides of the waist and the spine.
- May open the chest and shoulders.
- Can strengthen the legs and ankles.
- May improve balance and body awareness.
Common mistakes
- Collapsing the torso forwards: reach sideways first and use a block to keep the chest open.
- Locking the front knee: keep a soft bend so the knee is not overstretched.
- Putting weight on the lower hand: use it only for light support and keep the legs active.
- Twisting the neck sharply: look down if looking up strains the neck.
Make it easier
- Place your lower hand on a block or a chair seat.
- Rest your hand on your shin rather than reaching to the floor.
- Practise with your back against a wall to keep the body in one plane.
Go further
- Hold the ankle or float the lower hand just above the floor to build strength.
- Rest your top arm alongside the ear, reaching over the head.
Questions people ask
How do you do Triangle Pose correctly?
Step your feet wide, turn the front foot out and reach your torso sideways over that leg before lowering the hand to your shin or a block. Stretch the other arm up, keep both legs straight with soft knees and open the chest towards the ceiling.
Why do I need a block in Triangle Pose?
A block brings the floor closer, so you can keep your chest open and your spine long instead of collapsing forward. It is useful if your hamstrings or hips are tight. Place it on the outside of the front foot, or use your shin if you prefer.
How long should you hold Triangle Pose?
Five to eight slow breaths on each side is a good place to begin, about 30 to 45 seconds. Come up slowly on an inhale. Practise both sides, and expect one side to feel tighter than the other.
Be careful
Take care with lower back, neck, hip or hamstring injuries, and keep the hand higher up the leg if needed. If you have low blood pressure or feel dizzy, come up slowly. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
