Yoga · Beginner
Triangle pose
Utthita Trikonasana
Also called Extended triangle
Triangle pose is a wide standing pose with straight legs and a long sideways reach. It stretches the hamstrings and the side body. The goal is length through the torso, not how low your hand can go.
How to do Triangle pose
- 1Stand sideways on your mat with your feet about three to four feet apart.
- 2Turn your right toes to face the front of the mat and angle your left foot in slightly.
- 3Keep both legs straight without locking the knees, and reach your arms out at shoulder height.
- 4Shift your hips back toward your left heel as you reach your torso forward over your right leg.
- 5Hinge at your right hip and lower your right hand to your shin, a block, or the floor outside your foot.
- 6Reach your left arm up toward the ceiling so both arms form one line.
- 7Look down, ahead, or up at your top hand, and hold for five breaths before switching sides.
Common mistakes and how to fix them
The front knee locks or pushes back.
Keep a micro bend in the front knee and lift the front of the thigh to support the joint.
The torso collapses toward the floor to bring the hand lower.
Move your bottom hand higher on your shin or onto a block until both sides of your waist feel long.
The chest rolls down toward the floor.
Turn your top shoulder back and let your chest open toward the side wall. Move your bottom hand higher if needed.
Modifications
- Place your bottom hand on a block outside your front foot.
- Rest your top hand on your hip if your shoulder or neck feels strained.
- Shorten your stance for more stability.
- Practice with your back body near a wall to feel the flat shape of the pose.
Benefits
- Stretches the hamstrings, hips, and side body.
- Strengthens the legs and core.
- Opens the chest and shoulders.
- Builds balance and body awareness.
Breath
Breathe steadily through the nose. Use each inhale to lengthen your spine and each exhale to open your chest a little more.
Take care
Take care with lower back, hip, or neck injuries, and keep your gaze down if looking up strains your neck. Stop if you feel sharp pain.
Triangle pose questions
Should my hand touch the floor in triangle pose?
Only if you can keep both sides of your waist long. Most people do better with the hand on the shin or a block.
Where should I look in triangle pose?
You can look down at the floor, straight ahead, or up at your top hand. Choose the gaze that keeps your neck comfortable.
Why do my hamstrings feel so tight in triangle pose?
Triangle stretches the back of the front leg while that leg stays straight. Move your bottom hand higher and keep a micro bend in the knee to ease the stretch.
