Triangle Pose

Triangle Pose (Trikonasana) is a wide-legged standing pose where the legs create a foundation and the torso extends laterally, with one hand reaching to the floor and the other extending toward the ceiling. The pose creates three triangles: the two formed by the legs and one by the extended side body.

The Pose

From a wide stance, turn one foot out 90 degrees and align the heel with the arch of the back foot. Extend the arms at shoulder height. Reach the front arm forward, lengthening through the side body. Lower the hand to the shin, ankle, floor, or a block while the top arm reaches to the ceiling. Both sides of the torso stay equally long.

What Triangle Stretches and Strengthens

Stretches:

• Hamstrings (front leg — a significant stretch)
• Inner groin and thighs
• Side body (obliques and intercostals)
• Shoulders

Strengthens:

• Legs and glutes isometrically
• Core (maintaining the lateral extension without collapsing)
• Shoulder girdle

The Front-Leg Hamstring Challenge

Triangle's front leg hamstring stretch is demanding. Practitioners who hyperextend the knee should microbend it slightly to protect the joint. Those with tight hamstrings may find the block essential to maintain a long spine rather than rounding toward the floor.

Common Mistakes

Chest rotating forward/downward: The chest should face the side wall or ceiling, not the floor. If the bottom hand reaches too low, the chest rotates down — use a block higher to maintain rotation.

Weight sinking into the bottom hand: The hand is a balance point only — most weight stays in the legs.

Mat Needs

The wide stance places the feet near the edges of the mat. An extra-wide mat helps those with a very wide natural stance.