Triangle Pose: Learn This Basic Move

Tracey Kelley

Tracey is a certified yoga instructor and is registered with the Yoga Alliance and the International Society of Yoga Therapists. She has experience in multiple styles including Ashtanga Vinyasa, Freestyle Hatha, and Lakshmi Voelker Chair Yoga.

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The Triangle pose, or Trikonasana, is one of the foundational asanas commonly a part of any practice. The root of trikonasana, trikona, means "three angle" in Sanskrit. Like many standing poses, it is designed to root the spirit of the practitioner with the earth.

About Triangle Pose

Triangle pose extends many benefits, including:

Stretches the lower body and spine
Activates the abdominals for ease of digestion
Relieves menopausal symptoms, backache, and stress

Step into the Pose

To Perform Triangle Pose

Begin in Mountain Pose.
On an exhale, extend your legs three-to-four feet apart.
Raise the arms parallel to the floor, palms facing downward.
Align your feet so the left foot is turned slightly inward, the right foot turned 90 degrees.
Align the body: shoulder blades down, right knee in line with right foot.
Inhale, and then, on an exhale, extend the torso over to the right, bending at the hip, arm straight, right hand either on the floor, on a block for support, or on the shin.
Breathe, holding the pose for about 30 seconds before repeating the sequence on the left side.

For more instructions on Triangle pose, visit Yoga Journal.

Beginner

For more support, practice this pose against a wall. Leave your top hand on your hip, your lower hand on your shin.Make sure to keep the arms and legs "activated" - that is, you are reaching into the pose, instead of pushing into it.