Triangle Pose (Trikonasana)
Category: Standing / Side Stretch
Difficulty: Beginner
Sanskrit/Pronunciation: Trikonasana (trik-con-AHS-uh-nuh)
Main Focus: Hamstrings, Hips, Legs, Side Body, Shoulders
Props: Yoga Mat, Yoga Brick, Wall
Triangle Pose (Trikonasana) is a standing yoga pose that combines strength and stability through the legs with a stretch through the hamstrings, hips and side body. Practised with the legs wide and straight, the torso extends over the front leg while the arms reach in opposite directions. The pose encourages length through the spine while opening the chest and shoulders. A yoga brick can be used beneath the bottom hand to bring the floor closer and provide additional support.
- Start in a wide-legged stance, feet about 3–4 feet apart
- Turn right foot out 90 degrees, left foot in slightly
- Align right heel with arch of left foot
- Extend arms out to the sides, shoulder height, palms down
- Reach forward with right arm, keeping both sides of the waist long
- Tilt at the hip and bring right hand to shin, ankle, or floor (or a block)
- Stretch left arm up towards the ceiling, keeping chest open
- Gaze up, forward, or down – whichever is most comfortable for your neck
- Hold for 30 seconds to 1 minute, then switch sides
- Stretches legs, hips, groins, and spine
- Strengthens thighs, knees, and ankles
- Improves balance, posture, and core awareness
- Stimulates digestion and can help relieve stress
- Rest lower hand on a brick or shin instead of reaching the floor
- Place back heel against a wall for extra support
- Slightly bend front knee if hamstrings are tight
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Resting the hand on the shin in Triangle Pose creates a more supported and accessible variation without compromising the length and openness of the posture. By bringing the hand higher, there is less strain on the hamstrings, hips and lower back, making it easier to keep the spine long and the chest open rather than collapsing towards the floor.
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Reaching the arm around the back in Triangle Pose adds a gentle shoulder and chest opening while encouraging greater awareness of posture and alignment. This variation can help students avoid placing too much weight into the lower hand, allowing the torso to stay more active and lifted through the spine. It also encourages balance, stability and mobility through the shoulders and upper back. This modification is especially beneficial for those working on improving posture or exploring binds gradually, as it creates openness through the chest without needing to reach all the way to the floor.
Props to Support Triangle Pose (Trikonasana)
Place a yoga brick beneath the bottom hand to raise the floor and provide support while maintaining length through the spine and side body. The brick can help avoid collapsing into the lower side of the torso when reaching towards the floor. Practising near a wall can also provide additional stability and support with balance.
