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Triangle Pose (Trikonasana)

Updated: 2 hours ago

Elisha in Triangle Pose (Trikonasana), one hand reaching to the floor, other arm extended to the sky, chest open
Expand in all directions at once.

Triangle Pose is a classic standing pose that stretches the hamstrings, inner thighs, and side body while building strength in the legs and improving spinal rotation. The open, expansive shape of the pose helps relieve tension in the hips and back, and the long reach of the arms creates a sense of spaciousness through the whole body.


How to Practice Triangle Pose (Trikonasana)

1.Stand with your feet wide apart, about 3.5 feet.

2. Turn your right foot out 90 degrees and your left foot in about 15 degrees.

3. Extend your arms out to the sides at shoulder height.

4. On an exhale, hinge sideways over your right leg, reaching your right hand down toward your shin, ankle, or the floor.

5. Extend your left arm straight up toward the ceiling, creating one long line from hand to hand.

6. Keep both legs straight with a microbend in the front knee.

7. Rotate your chest open toward the ceiling and stack your shoulders.

8. Gaze up toward your top hand, forward, or down if your neck is sensitive.

9. Hold for 5-8 breaths, then switch sides.


Modifications & Variations

  • Block under bottom hand: Place a block on the outside of your front foot to bring the floor closer and keep your spine long.

  • Hand on shin: Rest your hand on your shin instead of reaching for the floor, this keeps the pose accessible without collapsing the chest.

  • Against a wall: Practice with your back against a wall to help you feel proper alignment and keep from leaning forward.





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