Triangle Pose
Trikonasana
Triangle Pose (Trikonasana, meaning "three angle" or "triangle" in Sanskrit) is a classic standing posture that appears across virtually every school of yoga, and for good reason. Reaching the body into a strong lateral stretch, it simultaneously opens the hips and chest, strengthens the legs, and asks the spine to lengthen in two opposing directions at once. This teaches a quality of awareness that carries into all other poses: the ability to find space and length even when the body is working hard. Many teachers consider it essential to master early, as the alignment principles it demands inform nearly every other posture in the practice.
Benefits
- Stretches and strengthens the thighs, knees, and ankles
- Opens the hips, groin, hamstrings, and calves
- Opens the chest and shoulders
- Relieves stress and anxiety
- Improves digestion by stimulating abdominal organs
Step-by-Step Instructions
- 1
Stand with feet about a metre apart.
- 2
Turn your right foot out 90 degrees and your left foot in slightly.
- 3
Extend your arms parallel to the floor.
- 4
On an inhale, lengthen your torso over your right leg, hinging from the hip.
- 5
Lower your right hand to your shin, ankle, or a block placed outside the foot.
- 6
Extend your left arm straight up, stacking shoulders.
- 7
Open your chest toward the ceiling and gaze up, forward, or down.
- 8
Hold for 5 breaths, then switch sides.
Common Mistakes to Avoid
Rounding the lower back: hinge from the hip, not the waist
Pressing the hand too hard into the shin: let it rest lightly
Collapsing the top shoulder: keep the chest fully open
Modifications & Variations
Place a block under the bottom hand to reduce the range of motion
Rest the back body against a wall for alignment feedback
Safety Notes
⚠Neck problems: gaze forward instead of up
⚠Low blood pressure
⚠Headache
