Triangle Pose
Trikonasana
Strengthen your legs and open your chest with this classic standing pose. Triangle Pose improves balance, flexibility, and overall body awareness.
Triangle Pose - Classic standing pose for strength and flexibility
How to Practice
- Start in Mountain Pose (Tadasana) at the top of your mat
- Step your feet about 3-4 feet apart, wider than hip-width
- Turn your right foot out 90 degrees and your left foot slightly inward
- Extend your arms out to the sides at shoulder height, parallel to the floor
- Shift your hips slightly to the left as you reach your right hand forward
- Hinge at your right hip and reach your right hand down toward your right shin or ankle
- Extend your left arm straight up toward the ceiling
- Keep both legs straight and engage your core
- Turn your head to look up at your left hand if comfortable
- Hold for 30 seconds to 1 minute, then repeat on the opposite side
Benefits
- Stretches and strengthens legs
- Opens chest and shoulders
- Improves balance and stability
- Stimulates abdominal organs
- Relieves back pain
- Improves digestion
- Builds focus and concentration
Tips for Success
- Use a yoga block if you can't reach the floor comfortably
- Keep both legs straight throughout the pose - avoid bending your front knee
- Maintain length in your torso - don't collapse into the side stretch
- Keep your arms in a straight line from your bottom hand to your top hand
- Press firmly through your feet to maintain stability
- Breathe deeply and evenly throughout the pose
⚠️ Precautions
If you have back problems, practice with a wall for support or use a chair. Avoid the pose if it causes pain. If you have high blood pressure, avoid looking up at your top hand - keep your gaze forward instead.