Triangle Pose is a grounding and expansive posture that combines strength, balance, and openness. As you extend through both arms and lengthen the sides of your body, you create space to breathe deeply and move with awareness.
This pose encourages stability in the legs, freedom in the chest, and clarity in the mind, a perfect harmony of effort and ease.
How to Do Triangle Pose (Step by Step)
- Start in Mountain Pose (Tadasana) and step your feet apart.
- Turn your right foot out 90 degrees and your left foot slightly in.
- Align your right heel with the arch of your left foot.
- Extend your arms parallel to the floor, palms facing down.
- Inhale, lengthen through both sides of your torso.
- Exhale, hinge at your right hip and reach your right hand forward, lowering it to your shin, ankle, or the floor (or a block).
- Stretch your left arm straight up toward the ceiling, stacking shoulders vertically.
- Keep your chest open, gaze upward (or forward for neck comfort).
- Hold for 5–7 breaths, then rise slowly on an inhale and repeat on the other side.
Holding the Pose
- Keep both legs straight but not locked, and engage the thigh muscles.
- Draw the tailbone slightly in to lengthen the spine.
- Maintain a long line from your back heel through the crown of your head.
- Roll the top shoulder back to open the chest fully.
- Keep the neck relaxed and gaze soft.
Benefits of Triangle Pose
- Strengthens legs, core, and ankles
- Stretches hips, hamstrings, groin, and spine
- Opens the chest and shoulders
- Improves balance, stability, and posture
- Stimulates digestion and relieves stiffness in the back
- Enhances mental clarity and focus through steady breath and alignment
Common Mistakes & Tips
- Collapsing the torso: Focus on lengthening both sides of the body evenly.
- Overreaching the bottom hand: The goal is openness, not depth — use a block if needed.
- Hips misaligned: Keep the hips open and stacked, not twisted forward.
- Top shoulder rolling down: Roll it back to expand your chest.
Variations & Modifications
With a Block
Place a yoga block under your bottom hand to bring the floor closer, allowing your chest to stay lifted and your spine long. This support encourages proper alignment and helps open the chest without straining the hamstrings or lower back.
Revolved Triangle (Parivrtta Trikonasana)
Twist your torso toward the front leg, placing the opposite hand on the floor or a block. This powerful variation deepens the twist, strengthens the core, and enhances balance and spinal mobility.
Supported Triangle
Practice with your back against a wall to refine alignment and stability. This version helps you feel the engagement of your legs and the openness of your chest while maintaining even shoulders and hips.
Embody the Pose
Triangle Pose invites you to ground with intention while opening with ease. Feel the steadiness of your foundation as your body expands in all directions, creating space through the chest and mind. With each breath, explore the balance between strength and softness rooting down as you reach outward. In this harmony, discover clarity, calm, and a sense of effortless stability.
Related Poses