Quick answer
Triangle Pose (Utthita Trikonasana) is a standing pose in which your legs are wide and straight, your front foot points forward, and you hinge sideways over the front leg so your arms form one long line from floor to sky. It stretches the hamstrings, hips and side body while strengthening the legs. Hold 5 to 8 breaths per side.
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| Sanskrit name | Utthita Trikonasana (oo-TEE-tah trik-oh-NAHS-uh-nuh) |
|---|---|
| English name | Extended Triangle Pose, Triangle Pose |
| Pose type | Standing, lateral stretch |
| Level | Beginner |
| Targets | Hamstrings, inner thighs, hips, side body, chest, shoulders, legs |
| Hold time | 5 to 8 breaths per side |
| Drishti (gaze) | Top thumb, or down at the front foot for a neutral neck |
Triangle Pose is one of the classic standing poses of hatha yoga, and for good reason. It builds strong, stable legs while opening the hamstrings, hips and the whole side of your body.
The secret to a good Triangle is not how low your hand goes. It is length: a long spine, two long sides of the waist and a steady base. Learn it that way and the pose becomes both easier and far more effective.
How Do You Do Triangle Pose?
- Step wide. From Mountain Pose, step your feet about 3 to 4 feet apart (roughly one leg length). Keep both legs straight.
- Turn the feet. Turn your right foot out 90 degrees so the toes point to the front of the mat. Angle your left toes slightly in, about 15 degrees. Line up your right heel with the arch of your left foot.
- Raise the arms. Lift your arms to shoulder height, palms down, reaching in opposite directions.
- Reach and hinge. Shift your hips slightly back toward the left as you reach your right hand forward over your right leg. Hinge at the hip, not the waist, keeping both sides of your torso long.
- Lower the hand. Rest your right hand on your shin, ankle, a block or the floor outside your foot. Choose the height that lets your chest stay open.
- Stack and reach up. Extend your left arm straight up so your arms form one line. Rotate your chest toward the side wall.
- Set the gaze and breathe. Look up at your left thumb, forward or down. Hold 5 to 8 breaths, then press through your feet to rise and switch sides.
Teacher tip: Imagine you are standing between two panes of glass. Your shoulders, hips and back heel should all stay in that thin plane instead of tipping forward.
What Are the Benefits of Triangle Pose?
- Strengthens the legs. Your thighs, knees and ankles work to hold a stable base.
- Stretches the back of the legs and hips. The front hamstring and the inner thighs lengthen, making Triangle a staple of yoga for flexibility.
- Opens the side body and chest. The lateral stretch along the waist and ribs feels expansive and can make breathing feel easier.
- Builds balance and focus. Holding a wide, open stance trains steadiness and body awareness.
- Complements other standing poses. It shares its foot position with Warrior 2, and the two are often practiced back to back in Hatha Yoga and Vinyasa classes.
What Are the Most Common Triangle Pose Mistakes?
| Mistake | Why it matters | Fix |
|---|---|---|
| Reaching for the floor at all costs | Collapses the chest and rounds the spine | Use a block or rest on the shin |
| Locking or hyperextending the front knee | Strains the back of the knee | Keep a micro-bend and lift the kneecap with the thigh muscles |
| Bending at the waist instead of the hip | Shortens the bottom side of the body | Shift the hips back first, then hinge |
| Chest rolling toward the floor | Loses the opening of the pose | Raise the bottom hand higher and rotate the ribs up |
| Leaning weight onto the bottom hand | Loads the wrist and takes work out of the legs | Keep the hand light, as if it could lift off |
| Stance too wide or too narrow | Makes balance shaky or the stretch weak | Start about one leg length apart and adjust |
How Can You Modify Triangle Pose?
- Use a block. Place it outside or inside your front foot at whatever height lets your chest open.
- Hand on the shin or thigh. Perfectly valid, and often better alignment than reaching lower.
- Back against a wall. Stand with your back body near a wall to feel the “two panes of glass” alignment. See our wall yoga guide for more ideas.
- Top hand on the hip. Helpful if your shoulder or neck feels tired.
- Shorter stance. Bring your feet closer together if your hamstrings or hips are tight, or if balance is a challenge.
What Are Some Triangle Pose Variations?
- Revolved Triangle (Parivrtta Trikonasana): A twisting version with the hips squared forward and the opposite hand reaching down. It requires more balance and hamstring flexibility.
- Bound Triangle: The top arm wraps behind the back and the bottom arm threads under the front thigh to clasp. An intermediate shoulder opener.
- Triangle with arm overhead: Extend the top arm alongside your ear to intensify the side stretch.
Who Should Avoid Triangle Pose or Take Extra Care?
- Neck problems: Look straight ahead or down instead of up at your hand.
- Low blood pressure or dizziness: Rise slowly and keep the gaze down.
- Hamstring or hip injuries: Use a block and a shorter stance, and stay well below your end range.
- Pregnancy: Triangle is often practiced in pregnancy with a block and a wider, stable stance. Check with your provider and see prenatal yoga.
Be careful: If you feel pulling behind the front knee rather than in the belly of the hamstring, bend the knee slightly and raise your bottom hand.
What Are the Best Preparatory and Counter Poses for Triangle?
Preparatory poses: Warm up with Downward Dog, Warrior 2 and a few rounds of Cat-Cow to wake up the spine and legs.
Counter poses: Follow with a wide-legged forward fold, Tree Pose to re-center your balance, or rest in Child’s Pose. Browse more shapes in our A to Z pose library.
Props for Triangle
- Cork yoga blocks: bring the floor closer in standing and seated poses
- Non slip yoga mat: a grippy, cushioned base for every pose
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Key Takeaways
- Triangle is about length, not how low your hand goes.
- Align the front heel with the back arch and keep both legs straight but not locked.
- Hinge from the hip and keep both sides of the waist long.
- Use a block freely: it usually improves alignment.
- Hold 5 to 8 breaths per side, with your gaze wherever your neck is comfortable.
Frequently Asked Questions
Should my hand touch the floor in Triangle Pose?
No. Your hand can rest on your shin, ankle, a block or the floor. Choose the height that keeps your chest open and both sides of your waist long.
How far apart should my feet be in Triangle?
About 3 to 4 feet, roughly the length of one leg. Taller people may go wider; shorter or less flexible people may go narrower.
Why do I feel Triangle Pose in my back knee?
Usually the back foot is turned out too far or the knee is locked. Angle the back toes in slightly, keep a micro-bend and press through the outer edge of the back foot.
What is the difference between Triangle and Revolved Triangle?
Triangle opens the chest to the side with the hips facing the long edge of the mat. Revolved Triangle squares the hips forward and twists the torso, which is more challenging for balance and hamstrings.
Is Triangle Pose good for beginners?
Yes. With a block and a moderate stance, Triangle is a great beginner pose that teaches alignment and builds leg strength.
Where should I look in Triangle Pose?
The traditional gaze is toward the top thumb. If that strains your neck, look straight ahead or down at your front foot.
This article is for educational purposes and is not medical advice. Check with a qualified healthcare provider before starting a new exercise program, especially if you are pregnant, injured or managing a health condition.
