Yoga poses

Triangle pose (trikonasana): technique and common mistakes

Triangle is a standing pose on straight legs with a side bend of the torso: the lower hand reaches to the leg or a block, the upper hand reaches up. It teaches you to bend to the side, not forward, and keep the chest open.

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At a glance
  • Sanskrit: trikoṇāsana
  • Level: for beginners, rest the lower hand on the shin or a block
  • What it trains: legs, the sides of the torso, mobility of the hips and stability

Pose outline

Pose outline: Triangle pose: Enter in a wide stance → Feet and legs → Side bend → Arms and chest → Exit on an inhale
  1. Enter in a wide stance. Feet a leg's length apart, front foot forward, back foot turned slightly in
  2. Feet and legs. Both legs active, knees soft, weight shared between the feet
  3. Side bend. The torso reaches forward along the line of the leg, then tips sideways
  4. Arms and chest. Lower hand on the shin or a block, upper hand up, chest open
  5. Exit on an inhale. Press into the back leg, lift the torso and lower the arms

What to look at

  • Feet. The front foot points forward and the back foot turns in about thirty degrees. The front heel lines up with the middle of the back foot. Both feet press firmly into the floor.
  • Knees. The legs are straight but not locked: the front leg can stay slightly soft, especially if the knee tends to overextend. The knee points towards the middle toe.
  • Pelvis. Moves back towards the back of the mat and turns to face the long side. The pelvis should not slide forward over the front leg.
  • Back. The spine is long and the torso tips sideways, not forward. Imagine standing between two panes of glass, one in front and one behind you.
  • Shoulders. Stacked as near to one vertical line as you can: the top arm reaches up above the lower one. If the shoulders cannot line up, that is fine; open the chest as far as feels right.
  • Neck and gaze. Look at the upper hand if the neck feels comfortable. If the neck tires, look straight ahead or down at the floor.
  • Breath. Breathe evenly. If the breath breaks up, bend less and rest the hand on a block.

What it trains

Triangle stretches the backs of the thighs and the sides of the torso while the leg muscles stay active. It teaches you to move the torso sideways while keeping length in the spine.

In this pose it is easy to see the balance between effort and ease: the legs work while the neck and shoulders stay loose. That is why triangle is so common in standing sequences.

Step by step

  1. Face the long side of the mat, step the feet about a metre apart, whatever is comfortable and lift the arms out to the sides at shoulder height.
  2. Turn the right foot out ninety degrees and the left foot slightly in. The right heel lines up with the middle of the left foot.
  3. On an exhale reach the torso out to the right along the line of the leg, as if reaching with the hand, and only then tip it sideways.
  4. Lower the right hand to the shin, ankle or a block. Choose the support you can reach without collapsing. Do not lean on the knee.
  5. Lift the left hand up, keep the shoulders in one line and open the chest.
  6. Look at the left hand, or straight ahead if the neck is uncomfortable. Both legs stay active and the knees are not locked.
  7. To come out, press into the back leg on an inhale, lift the torso and lower the arms. Repeat on the other side.

Stay for three to five breaths on each side. Let the even breath and steady legs guide how long you stay.

How to tell it is going well

  • Both legs are straight but the knees are soft and the feet press into the floor.
  • The torso reaches to the side along the line of the leg and does not collapse.
  • The shoulders are close to one vertical line and the chest is open.
  • The breath is even and the neck is free.

Common mistakes

  • The torso collapses forward. First reach the torso along the line of the leg, then tip it sideways. Rest the hand on the shin or a block, not on the floor. Do not lean on the knee.
  • The knees are locked or hyperextended. Soften the knees and engage the thighs. The front leg should not sag backward.
  • The lower shoulder creeps up to the ear. Draw the shoulder away from the ear and reach the chest forward and up. The hand can sit higher on the leg.
  • The neck is twisted upward. If the neck tires, look forward or down. Choose the head position that feels comfortable.

Variations

Easier

  • Hand on a block. Set a block on the inside of the front foot and rest on it. This keeps the torso long.
  • Back to a wall. Stand with the back of the pelvis and shoulders at a wall to feel the plane of the pose and stop yourself falling forward.

Harder

  • Top arm by the ear. Reach the top arm over the ear in line with the torso while the shoulders stay open.
  • Hand nearer the floor. Lower the bottom hand to the ankle or floor only if the torso stays long.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

  • If the knee or lower back hurts, bend less and rest the hand higher, on the thigh or shin, then ask the teacher about another variation.
  • If you have concerns about your back or feel unsteady, tell the teacher before class and use a wall or a block if needed. If you are pregnant, tell the teacher: they can help you find a comfortable option.

Where you will meet it

  • Hatha: the pose is held for several breaths and the line of the torso is explained.
  • Iyengar: triangle is studied in detail, with walls and blocks.
  • Ashtanga Vinyasa: it often appears in the standing part of class.

Paired poses

Before: Warrior II   After: Mountain pose   See also: Warrior I

Terms: Asana · Drishti   Guides: First class · Yoga and running

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.

What next All poses. Yoga styles. Glossary. Looking for a place? See yoga in Goa, Arambol or how to find a class near you. Do you teach? Aura is a tool for your work and a map where students find you: for teachers.
Questions and answers

Common questions.

Where does the lower hand go?

On the shin, ankle or a block, depending on flexibility. A higher hand with a long torso is better than a lower hand with a collapsed back.

How is triangle different from warrior II?

In warrior II the front leg is bent and the torso stays upright. In triangle both legs are straight and the torso tips sideways.

Why am I told not to lean forward?

If the torso goes forward, the pose turns into a plain fold and the sides do not open. Length along the leg and a tilt to the side keep the shape of the pose.

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