Triangle Pose, or Trikonasana, is a classic standing yoga posture that blends strength, balance, and spaciousness. With legs extended wide and the body stretching over one leg, the pose creates a triangle shape with the limbs and floor.

It’s a staple in many yoga styles, used to cultivate body awareness, enhance alignment, and build flexibility in the legs, hips, and spine—while engaging the core and expanding the chest.

Benefits of Triangle Pose

• Stretches the Hamstrings, Hips & Side Body: Elongates the entire lateral chain

• Builds Stability in the Legs & Core: Requires muscular engagement for balance

• Improves Spinal Alignment: Encourages length and symmetry through the torso

• Opens the Chest & Shoulders: Supports better posture and lung expansion

• Enhances Body Awareness: Teaches active alignment and mindful movement

• Grounds & Energizes: Balances effort and ease through steady structure

How to Practice Triangle Pose

1. Start in Mountain Pose (Tadasana), then step your feet wide apart—about 3–4 feet.

2. Turn your right foot out 90 degrees and angle your left foot slightly in.

3. Align the heel of the front foot with the arch of the back foot.

4. Inhale, extend your arms parallel to the floor.

5. Exhale, reach your right hand forward, then tilt and lower it toward your shin, ankle, or the floor (or a block).

6. Extend your left arm straight up, stacking shoulders vertically.

7. Keep your chest open, gaze up or forward, and engage your thighs.

8. Breathe deeply, hold for 5–10 breaths, then return to standing and repeat on the other side.

Contraindications

1. Neck Sensitivity: Keep gaze forward or down instead of up

2. Low Back Issues: Use a block or reduce the depth of the tilt

3. Hamstring Strain: Micro-bend the front knee and avoid over-stretching

4. Balance Challenges: Practice near a wall for extra support

5. High Blood Pressure: Gaze down instead of up to avoid pressure

Modifications & Variations of Triangle Pose

Modifications:

• Use a Block: Place under the bottom hand to avoid overreaching

• Shorten Your Stance: Makes the pose more stable and accessible

• Rest Hand on Shin: Instead of reaching for the floor

• Back Heel Against Wall: Helps with balance and alignment

• Chair Support: Perform a modified version with support for therapeutic use

Variations:

• Bound Triangle Pose: Wrap the top arm behind the back to deepen shoulder opening

• Revolved Triangle Pose (Parivrtta Trikonasana): Adds a spinal twist

• Extended Triangle: Reach both arms overhead alongside ears for more core engagement

• Floating Arm Variation: Hover the bottom hand off the leg to build strength and balance

• Dynamic Triangle: Flow in and out with breath to explore range and mobility

Common Mistakes to Avoid

1. Collapsing into the Front Side: Keep the torso lifted and extended

2. Overreaching the Hand: Use a block or raise the hand to maintain alignment

3. Letting the Chest Drop Forward: Keep the chest open and lifted

4. Locked Knees: Engage thighs but keep a micro-bend if needed

5. Over-rotating the Neck: Keep the gaze neutral if there’s discomfort

When to Avoid or Modify Triangle Pose

• Acute Hamstring or Groin Injury: Avoid deep stretches or use modifications

• Vertigo or Balance Issues: Practice with a wall or keep hand higher

• Pregnancy (Second Trimester Onward): Modify the stance and depth of the fold

• Chronic Back Pain: Use props and maintain spinal neutrality

• Stiff Shoulders or Chest: Keep the upper arm on the hip or lower the gaze

Why Practice Triangle Pose?

Trikonasana offers the perfect blend of structure and spaciousness. Its open, grounded stance invites physical expansion while building strength and mental clarity. This pose helps awaken the full body—from the feet pressing into the earth to the fingers reaching skyward.

Whether you’re developing foundational alignment or deepening an advanced practice, Triangle Pose is a blueprint for standing strength, breath, and balance.