All You Need To Know About Triangle Pose

May 28, 2019 by



Triangle Pose or Extended Triangle Pose, as it is sometimes known, is translated in Sanskrit to Utthita Trikonasana. It is a standing pose where the legs are spread wide, and the arms point from the sky to the floor over one of the legs, thus creating a triangle shape with the body.


Steps To Achieving Triangle Pose: 

  • Start in mountain pose (feet together, arms by the side of the body).
  • Take the left leg (or right leg) back down the mat into a wide stance. Turn the left toes out towards the left side of the room and drop the heel.
  • Your hips should now be facing the left side of the room. Your right toes should still be pointing forwards.
  • Keep your legs straight, lift your toes,  and then relax them to engage Padha bandha. Try to pull in your pelvis to stop your tail bone from jutting out. Engage your Uddiyana and Mulha Bandhas.
  • Lift your arms up and straighten them out at shoulder height, parallel with the floor. Face your palms down.
  • Lean the torso towards the right foot (as though someone is pulling your arms but your feet are stuck).
  • Then fold from your right hip, moving your right arm towards the floor. Rest your hand next to your shin or your ankle.
  • Move your left arm up, so your fingers point towards the sky. Your left and right arms should be in a straight line at a 90-degree angle to the floor.
  • Your torso should be as parallel as you can make it with the floor.
  • Gaze up towards your left fingertips (if you have any neck injuries or vertigo, keep the head facing forward).
  • Make sure you are opening your left shoulder out to the back of the room. Try not to take your right hand too low and begin to hunch forward.
  • To release, press firmly into the feet and lift the torso back up as you inhale. Repeat the above on the opposite side of the body.



  • This pose is a great stretch for the hamstrings, calves, hips, torso, spine, shoulders, and arms. The whole body must work in this pose.
  • The muscles in the legs are strengthened.
  • It’s a great stress relieving pose.
  • Great for the digestive system.
  • Great for the spine and helping to relieve backache.


You must be careful with all of the following:

  • Neck Injury – Don’t gaze towards the fingers on the hand above; instead keep the head straight and forward.
  • Diarrhea – This pose is good for getting things moving in the digestive system, but if you already have diarrhea, it may make things worse.
  • High Blood Pressure – Gaze down at the feet.
  • If you have any heart conditions, try and practice against a wall and keep the top hand on your hip. It will stop any unnecessary strain on your heart.

Remember that you are your own yoga master. Listen to your own body.

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