Sanskrit Name Trikonasana 
Trikona triangle 
Āsana posture or seat 

Triangle Pose is a foundational standing posture that integrates strength, mobility, and balance. The pose involves lateral extension through the spine while grounding through the legs and opening the chest. It targets major postural and stabilising muscles, making it a valuable addition to both foundational and intermediate sequences. Triangle Pose also provides insight into a student’s range of motion, spinal alignment, and body awareness in asymmetrical standing positions. 

This asana strengthens the quadriceps, front-leg iliopsoas, erector spinae, abdominals, upper back, shoulders, triceps, and deep neck flexors. It lengthens the front hamstring, obliques, and quadratus lumborum on the upper side of the trunk. Triangle Pose encourages spinal decompression and supports postural re-alignment, particularly after long periods of sitting. The vertical reach of the upper arm facilitates intercostal muscle expansion, promoting increased thoracic mobility and deeper breathing.

Teaching & Practice Tips 

This posture may be uncomfortable or unsuitable for pregnant students, due to the asymmetrical weight-bearing through the pelvis and hips. Students with balance concerns should be encouraged to modify the pose for safety and support. 

Doshas (Balancing For) 

• Vata – stabilising and grounding through the legs and focused breath 

• Pitta – cooling and opening through the chest and side body, helping to disperse heat and intensity 

Chakras Stimulated 

• Svadhisthana (Sacral Chakra) – through the hip opening and pelvic alignment 

• Anahata (Heart Chakra) – as the chest rotates open and the upper body lifts

Sequencing Considerations 

This is a complex pose involving strength, lateral flexion, balance, and open-hip alignment. It should be placed after a thorough warm-up and in conjunction with postures that prepare the hamstrings, hips, and side body. Consider including postures such as Warrior II, Extended Side Angle, and Side Body Stretches beforehand. 

Modifications 

• Place a block under the lower hand to reduce the intensity and improve spinal alignment. 

• Keep the gaze forward or down toward the floor to remove strain from the neck.
• Rest the top arm on the hip instead of extending it vertically to reduce tension in the shoulders and upper back. 

Variations

• Extended Triangle – deeper stretch through the torso and side waist 

• Revolved Triangle – twisted variation adding spinal rotation and a more intense hamstring stretch 

• Fallen Triangle – a dynamic variation incorporating balance and core engagement 

How to Practice (Suggested Cues)

1. Begin standing sideways on your mat with your feet about 3-4 feet apart, toes pointing forward. 
2. Turn your right foot out to the side, keeping it parallel to the back of your mat, or slightly turned in – whichever feels more comfortable. 
3. Align your left heel with the arch of your right foot. 
4. Inhale and extend your arms out to the sides at shoulder height, parallel to the floor. 
5. Exhale as you shift your hips towards the left. 
6. Lengthen to the right, reaching your right hand towards your right foot. 
7. Lower your right hand down to your shin, ankle, or the floor, whichever is accessible while maintaining proper and safe alignment. 
8. Extend your left arm up towards the ceiling, stacking your shoulders above one another. 
9. Gaze up towards your left hand, maintaining a straight line from your head to your tailbone. 
10. Press down through the outer edge of your left foot and engage your thighs for stability. 
11. Keep your chest open and your spine long, trying not to collapse forward. 
12. Breathe deeply and hold the pose for several breaths, feeling the stretch along the sides of your body. 
13. To release, inhale as you press into your feet and lift your torso back up to standing. 
14. Repeat on the other side, switching the position of your feet and arms. 

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