Triangle Pose (Trikonasana)

Triangle Pose (Trikonasana) is a fundamental standing posture typically performed during hatha/vinyasa styles of yoga.

The pose itself makes a triangle shape of the legs and is a great stretch for the hamstrings, inner thighs, and side body.

It is both a strengthening and lengthening posture.

Many people think this pose is all about the legs, but it is just as much about the side body, as well. It is important to keep the rib space open and long, even on the underside, to avoid collapsing in the torso. The secret to this is being of the little triangle that occurs under the bottom rib cage and arm!

With this in mind, your pathway to success in Triangle Pose will much more viable.

How to Do Triangle Pose: Step-by-Step Instructions

Step 1

From Mountain Pose, open your arms to a T and step your left foot back so that it points to the side, underneath your wrist. Front foot stays pointed forward so the feet are asymmetrical.

Step 2

Draw the floating ribs in and spiral the inner thighs upward for support through the legs. Kneecaps draw up.

Step 3

Reach as far to the side over the right leg as you can without collapsing. This is where you will draw the right side of the body inward for support.

Step 4

Then, place the right hand to the outside of the right leg and reach the left arm up to the sky. Turn the gaze up to the hand. This little bottom triangle will be in the area to prevent collapsing. It is important to keep the whole body squeezed into the side plan, as if you were a slice of bread in a toaster.

Step 5

Stay for 5 breaths and reach up to release on an inhale.

Triangle Pose Benefits

  • Stretches and strengthens the legs and side body
  • Increase lung capacity
  • Good for osteoporosis
  • Stress-reliever