Standing · Beginner
Triangle Pose
Trikonasana·त्रिकोणासन·trikoṇāsana
Also called: Utthita Trikonasana (Extended Triangle)
Trikonasana works the side body — a region modern life almost never reaches. For users with chronic shoulder and neck tension from desk work, the lateral opening here is what hours of foam-rolling can't replicate. Use a block under the bottom hand without shame; almost everyone needs one.
Benefits
- Lengthens the side body — obliques, intercostals, and quadratus lumborum
- Opens the hips and groin in lateral flexion (different from forward fold)
- Strengthens the legs while improving lateral spine mobility
- Combines almost every alignment principle in one pose — a teaching pose for proprioception
How to practise Triangle Pose
- Stand with feet wide apart on the mat, about a leg-length.
- Turn the right foot out 90 degrees so the toes point to the right. Slightly turn the left foot in.
- Extend both arms out to the sides at shoulder height, palms down.
- Reach the right arm forward over the right leg as far as you can, lengthening through the side body.
- Lower the right hand down to the shin, ankle, or a yoga block — wherever your spine stays long.
- Reach the left arm straight up toward the ceiling. Stack the shoulders.
- Look up under the top arm if the neck allows. Switch sides.
Suggested hold: 45s · Breath: Paced
How Triangle Pose affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Balancing | a good fit — helps settle this dosha |
| Pitta | Neutral | broadly neutral |
| Kapha | Balancing | a good fit — helps settle this dosha |
Who should avoid or modify this pose
- Pregnant women in late pregnancy should narrow the stance and avoid the deep side-bend
- Don't practice with a recent neck injury — keep the gaze straight ahead instead of up
- Avoid with severe high or low blood pressure
- Skip with diarrhea or active migraine
- If you have heart conditions, keep the top arm on the hip rather than overhead
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Place the bottom hand on a block at any height — don't reach for the ankle if it forces the chest down
- Practice with the back heel against a wall for stability feedback
- Look straight ahead instead of up if the neck strains
- Shorten the stance if the front leg feels overworked
Traditional source: Modern hatha — Modern hatha asana. Codified in 20th-century Iyengar and Krishnamacharya lineages. Not enumerated in the Hatha Yoga Pradipika Ch. 1.