Triangle Pose Yoga: How To Do & Benefits

Known as Trikonasana in Sanskrit, Triangle is a yoga pose that has many benefits. This position is tricky, but when done right, it can be very beneficial for your body.

If you haven’t attempted Triangle before, it can look challenging, but don’t be discouraged! Both beginners and experienced yogis can struggle with this pose.

In this article, we’ll cover how to do Triangle pose, as well as the benefits of performing it. We’ll also go over some tips that can make Triangle a little easier.

Triangle Pose Yoga How To Do & Benefits

What Is Triangle Pose?

Like the name suggests, Triangle is a pose in which your body creates several different triangles. When Triangle is performed, it works your stabilizing muscles and opens up the chest.

It’s also a good flexibility pose, as it elongates your hamstrings and back muscles. Your core is always engaged, keeping the abdominal muscles working hard as you hold still.

Triangle may look simple at first, but don’t be fooled. This isn’t an easy pose; it needs focus and even breathwork to perform correctly. As this is the case, some people find Triangle an effective grounding pose that’s good for meditation.

Benefits Of Triangle Pose

Yoga has several benefits, and Triangle Pose is no exception. This position has both physical and mental benefits, like:

Improves Balance and Stability. Triangle uses the abdominal muscles to keep stable. When this is regularly practiced, your balance will improve.

Elongates the Spine As Triangle extends and lengthens your back, it aids any stiffness in the spine. This also helps with flexibility.

Extends Hips and Shoulders. Triangle opens up both the shoulders and hip flexors. Over time, this improves your flexibility, but it also lowers the chance of injuries.

Activates Digestive Organs. Your core is heavily used in Triangle. As the abdominals are used, this energizes your digestive system. This may improve digestion, which can also boost your metabolism.

Stress Relief. The breathwork, movements, and focus needed in yoga can all help improve stress levels. Triangle pose also uses the lower back and shoulders, alleviating any stress-related tension in these areas.

How To Do Triangle Pose – Instructions


Before you begin, make sure that you are sufficiently warmed up. Cold muscles will only make stretching and flexibility work harder to do. You will also need a yoga mat, but if you don’t have one, you can practice this on the floor.

Step 1

Stand up straight with your feet shoulder-width apart. Keep your hips, knees, and ankles all in one line. Make sure that you don’t raise your shoulders. Open your chest and keep your shoulders down, away from your ears. This is called Mountain Pose.

Step 2

After Mountain Pose, move your feet around a meter apart. Lift your arms to a horizontal position, keeping them in line with the floor. Once they are level, make sure that your palms are down and your chest is open.

Step 3

Move your left foot to a 45° angle and turn your right foot by 90°. Keep both of your heels in the same line. Engage your thighs, then turn your right thigh outward. The middle of your right kneecap and your right ankle should be in line with each other.

Step 4

Take a deep breath in, then exhale. As you breathe out, move your midsection to the right. Make sure you bend from the hip instead of your waist. Reach over, taking your arm over your right leg. Keep balanced by pulling your left hip to the side. To keep stable, engage your left leg muscles and keep your heel firmly on the ground.

Step 5

Once you have reached as far as you can, start bending at the hips. Move your torso to the right, making sure your upper half is in line with the ground. Take your right hand and move it down to the floor. As you do so, reach upwards with your left arm, aiming the tips of your fingers towards the sky.

Make sure that your arms stay in line with your shoulders. When done correctly, your hands, arms, and shoulders will look like a straight line that’s at a right angle to your mat.

Step 6

Turn your torso to the left, opening it up as you do so. Both sides of your stomach should be the same length. Allow your left hip to move forward a little, then elongate your tailbone, moving it towards your furthest heel.

Step 7

Take your right hand, then let it rest comfortably. You can place it on your ankle, shin, or on the ground outside your right foot.

Just make sure that whenever you rest your hand doesn’t affect the position of your torso. Make sure that your head is either turned to the left, or in a neutral position. Your eyes should look at your left thumb in the air, or simply down to the ground.

Step 8

Remain in this position for no less than half a minute, but no longer than one. As you come up, take a deep breath in. Keep stable by pressing your rear heel into the ground, then extend your uppermost arm toward the sky.

Come back into the middle of the mat, then swap your feet around. Do these steps again on the other side of your body. Make sure that you always repeat on the other side, as skipping this can cause muscle imbalances.


Tips On Triangle Pose

It’s important to perform Triangle pose properly, as incorrect movements may cause issues. Here are some tips that may help you carry out Triangle better.

Keep Your Legs Straight. If your hamstrings are tight, extending your hand to your foot may be difficult. Bending your knee can prevent you from accessing any benefits of this pose. Instead, keep your legs straight, and only reach as far down as you can. You can also rest your hand on yoga blocks to make the pose easier.

Don’t Round Your Back. Triangle pose bends at the hips, not the back. Never bend your back or curve your spine when carrying out Triangle. Think of your body forming a letter ‘I’ instead of a ‘C’.

Use Your Muscles. As there are so many steps in the Triangle, It’s easy to forget about your muscles. You need to engage your abdominal muscles and your thighs as you perform Triangle. Engaging your muscles will also help you keep stable, helping you balance as you carry out this pose.

Laura Simmons
Latest posts by Laura Simmons (see all)