Triangle Pose, or Trikonasana in Sanskrit, embodies a graceful, geometrically precise stance. In this yoga pose, the body forms a triangular shape, symbolizing stability, balance, and expansion. The alignment of the body in Triangle Pose opens the chest and hips, encouraging a profound stretch along the sides of the torso.
How do you do Triangle?
Step 1.
Stand with your feet wide apart from one another. Adjust your feet: turn your right toes to point forward towards the top of the mat. Your back foot can angle in slightly by 30 degrees.
Step 2.
As you inhale, extend your arms out to the sides at shoulder height, parallel to the floor, with your palms facing down, keeping your legs straight but not locked, and engage your quadriceps to support your knees and hamstrings.
Step 3.
As you exhale, shift your hips towards the back foot while reaching your torso forward over the front leg. Keep your legs straight but not locked, and engage your quadriceps to support your knees.
Step 4.
Keep your torso parallel to the ground and lower your right hand to either hover above your shin, land on a block outside of your ankle, or touch the ground. Your left arm should be extended vertically up toward the ceiling, opening your wingspan.
Step 5.
Pull your right shoulder back and stack the left on top of it, creating one long line, spiraling your chest open by wrapping your right ribs under. Your arms should form one straight line, and your gaze can be directed towards your top hand or straight ahead to maintain your neck in line with your spine.
Benefits of Triangle
Strengthens and stretches the sides of the torso including the intercostal muscles which can help you breathe deeper
Keeps the spine strong and healthy through the lateral bend and twist
By extending the arms and opening the chest, this pose stretches the muscles of the chest, shoulders, and upper back
Helps to increase hip mobility and strengthen the core muscles
Variations of Triangle
Grab for your big toe of your front foot with your two peace fingers
Place a block underneath your bottom hand by your ankle/calf
Half bind: top hand behind your back to opposite hip crease to help guide the twisting of your bottom rib cage
Other Yoga Poses to Try
- 18Jan
Downward Facing Dog
The Downward Facing Dog yoga pose, known as Adho Mukha Svanasana in Sanskrit, is considered one of the most fundamental yoga poses. This pose can be used throughout the practice, whether in a Sun Salutation sequence or as a transition
- 22Jan
4-Limbed Staff Pose
Chaturanga Dandasana, or Four-Limbed Staff Pose, is a 2,000-year-old foundational yoga posture in which the body is held parallel to the ground, supported by hands and feet with elbows bent at right angles.
- 22Mar
Forward Fold
Forward Fold, also known as Uttanasana in Sanskrit, is a fundamental posture for the practice. With feet hip-width apart and the upper body surrendering to the ground, this yoga pose offers a deep stretch and release in the hamstrings, calves,