Triangle Pose (Trikonasana)

Triangle Pose (Trikonasana) – Lengthen, Strengthen, and Balance

What's This Pose About?

Triangle Pose, or Trikonasana, is a fundamental standing yoga posture that’s fantastic for stretching and strengthening your entire body. It works on your legs, core, and back while opening your hips, chest, and shoulders. This pose is perfect for improving your flexibility, stability, and body awareness for both men and women.

Your Step-by-Step Guide

Step 1: Start in a Wide Stance

• Stand with your feet wide apart, about 3 to 4 feet.
• Turn your right foot out 90 degrees, and slightly angle your left foot inward.
• Make sure your heels are aligned.

Step 2: Extend Your Arms

• Extend both arms out to the sides, parallel to the floor, at shoulder height.
• Keep your palms facing down and your shoulders relaxed.

Step 3: Hinge and Reach

• As you breathe out, lean forward from your right hip, keeping your torso long.
• Reach your right hand forward as far as you can, keeping your arm straight.

Step 4: Place Your Hand

• Gently bring your right hand down to your shin, ankle, a yoga block, or the floor (whatever is comfortable).
• Keep your left arm extended straight up toward the ceiling, forming a straight line with your right arm.

Step 5: Align Your Body

• Stack your left shoulder directly over your right shoulder, opening your chest towards the ceiling.
• Keep both legs straight and engaged, pressing firmly into the mat.
• Turn your head to look up at your left hand, or straight ahead if that’s more comfortable for your neck.

Step 6: Engage Your Core

• Actively engage your abdominal muscles to support your spine and help you stay balanced.
• Avoid collapsing into your lower hand; use your core to lift and lengthen.

Step 7: Hold the Pose

• Hold Triangle Pose for 30–60 seconds, or for 5–10 deep breaths.
• Breathe smoothly and deeply, feeling the stretch and strength in your body.

Step 8: Release and Repeat

• To exit, breathe in and press into your feet to slowly rise back to standing.
• Lower your arms and then repeat the pose on the other side.

Benefits of Triangle Pose

• Stretches and Strengthens Legs: It targets your hamstrings, quadriceps, and inner thighs.
• Opens Hips and Groin: It gently stretches your hip flexors and deepens flexibility.
• Strengthens Core and Back: It engages your abdominal muscles and builds spinal strength.
• Improves Balance and Stability: It enhances coordination and body awareness.
• Boosts Circulation and Digestion: It stimulates your abdominal organs and improves blood flow.
• Relieves Stress and Anxiety: It encourages deep breathing and mental focus, helping to calm your mind.

Tips for Safe Practice

• Avoid Locking Knees: Keep a micro-bend in your knees to protect your joints.
• Spine Long: Focus on lengthening your torso rather than reaching down too far.
• Use Props: A block under your lower hand can help maintain proper alignment if the floor is too far.
• Open Chest: Keep your chest broad and rotated upward, avoiding slouching forward.
• Gaze: Look up, forward, or down, depending on what feels best for your neck.

When is the Best Time to Practice?

• In Standing Sequences: Often done after Warrior II in Vinyasa flows.
• For Flexibility: Great for improving hamstring and hip flexibility.
• To Improve Balance: Challenges your stability and body awareness.
• For Spinal Health: Helps to lengthen and decompress the spine.

Final Thoughts

Triangle Pose is a foundational standing posture that lengthens your hamstrings, opens your hips, and strengthens your core and pelvic floor for both men and women. This pose enhances flexibility, improves balance, and cultivates a sense of grounded stability and openness.

Lengthen, strengthen, and balance—embrace the empowering benefits of Triangle Pose.