Triangle Pose
Trikonasana · A wide-legged side reach that stretches the hamstrings and inner thighs while the side body works to hold you up.
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Muscles worked
Strengthens
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Triangle Pose
- 1Stand with your feet wide, front foot pointing forward and back foot turned slightly in.
- 2Reach your front arm out over the front leg, hinging at the hip.
- 3Lower that hand to your shin, a block, or the floor, and reach the other arm straight up.
- 4Keep both legs straight but not locked. Hold for 5 breaths each side.
When to pick it: Pick it for hamstring and hip mobility in a standing sequence. Use a block or your shin rather than forcing the floor.
Form cues
- Lengthen first, then tilt
- Both sides of the waist long
- Stack the top shoulder over the bottom one
Common mistakes
- Collapsing the side body to reach the floor
- Locking the front knee
- Chest turning down toward the floor
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.