Triangle Pose Trikonasana
Description
Triangle Pose (Trikonasana) is a foundational standing yoga pose where you stand with feet wide apart and reach down with one hand toward the front foot while extending the other arm straight up. It stretches the hamstrings, hips, and side body while building leg strength and balance. It is one of the most recognizable yoga poses.
Muscle Group
Equipment Required
Triangle Pose Trikonasana Instructions
- Stand with feet about three to four feet apart. Turn your right foot out 90 degrees and your left foot in slightly.
- Extend both arms parallel to the floor at shoulder height.
- Reach your right hand far over your right foot, then hinge at the right hip.
- Lower your right hand down to your right shin, ankle, foot, or the floor outside your right foot.
- Extend your left arm straight up toward the ceiling. Stack your shoulders.
- Keep both legs straight. Press through the outside edge of your back foot.
- Look up at your top hand or forward if your neck is tight.
- Hold for 5 to 8 breaths. Switch sides.
Triangle Pose Trikonasana Form & Visual
Triangle Pose Trikonasana Benefits
- Stretches the hamstrings of the front leg
- Opens the hips and side body
- Builds leg strength and balance
- Stretches the obliques and intercostals
- Improves spinal flexibility
- Foundational standing yoga pose
Triangle Pose Trikonasana Muscles Worked
- Hamstrings (front leg)
- Adductors (front leg)
- Obliques (top side)
- Latissimus dorsi
- Quadriceps (isometric)
- Calves and ankle stabilizers
Triangle Pose Trikonasana Variations & Alternatives
- Revolved Triangle Pose
- Extended Side Angle Pose
- Warrior Pose
- Triangle with Hand on Block
- Bound Triangle Pose
