Triangle Pose

Common Title Triangle Pose
English Title Triangle Pose
Sanskrit Title Trikonasana
All Titles Triangle Pose, Trikonasana,
Pose Level Beginner
Pose Position Standing
Pose Type Side-Bend, Stretch
Sanskrit Pronunciation Play Audio

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In Sanskrit, ‘tri’ = ‘three’, ‘kona’ = ‘angle, corners’, ‘asana’ = ‘posture’. Hence Trikonasana just means ‘three corners’ and the English title is Triangle Pose. This is a standing basic beginner level yoga pose and forms part of almost all styles of yoga. A great way to open the hips, while also stretching the muscles around the spine. Compared to the practice of Utthita Trikonasana (Extended Triangle Pose), this requires more flexibility of the hips and the side abdominal muscles.

Triangle Pose is considered a base pose as triangle pose variations can be derived from this pose.


Triangle Pose helps open, activate, and balance the following chakra(s):
  • Heart Chakra (Anahata Chakra)
  • Sacral Chakra (Swadisthana Chakra)
  • Root Chakra (Muladhara Chakra)


Triangle Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
  • Arms and Shoulders
  • Lower Back
  • Biceps and Triceps
  • Core (Abs)
  • Hamstrings
  • Chest
  • Psoas
  • Quadriceps

Triangle Pose yoga sequences

Triangle Pose is commonly found in the following types of yoga sequences:
  • Gentle yoga sequences
  • Kids yoga sequences
  • Yoga sequences for teenagers
  • Yoga sequences for arms and shoulders
  • Yoga sequences for relieving lower back pain
  • Yoga sequences for building biceps and triceps
  • Core yoga sequences
  • Yoga sequences with focus on hamstrings
  • Heart opening yoga sequences
  • Yoga sequences for psoas
  • Yoga sequences for Quadriceps

How to do Triangle Pose

The below cues and yoga sequences added by yoga teachers show multiple ways to do Triangle Pose depending on the focus of your yoga sequence and the ability of your students.

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  1. Lower right hand to floor, torso to the left, triangle

    reach left arm straight up
    either place right hand on shin, on floor outside foot, or hover, shoulder outside knee
    press tailbone down, tone abdomen
    move shoulders toward spine, lift chest

    bend right knee, left arm to floor, step back t...
  2. If previous pose is well balanced, try it without the chair and use a block under hand.
  3. Adjustments:
    front ankle inline with the arch of the back foot,
    Hand placed on knee, shin/ankle but prevent the shoulders from falling forward,
    Stand behind the student, place your leg behind them for support bringing the shoulders back, arms in line
  4. On the exhale, reach your right hand down to the right foot and your left hand uo to the sky.
  5. On the exhale, being your left hand down to your left foot and your right hand up to the sky for Triangle pose.
  6. Adem uit en tijdens de uitademing:
    - linkerhand op linker bil, elleboog draait naar achteren
    - reik met je rechterhand zover mogelijk richting je rechtervoet
    - laat je rechterhand rusten op je scheen been, wreef, block of pak je rechter grote teen vast met wijs, middelvinger en duim
    Adem in en ...
  7. ~ turn your right foot out and left foot in.
    ~ Straighten right leg
    ~ shift left hip back - toward your back leg,
    ~ draw the left side of your waist away from the pelvis.
    EXHALE - bend forward from hip
    ~ Reach toward floor, rest fingertips inside leg on shin, block, or floor
    ~ Engage thighs...
  8. Straighten front leg, lower same-side arm toward the ground or your shin or a block. Back arm reaches toward ceiling. Keep hips stacked one on top of the other, don't let the upper hip lean forward. Pretend you're between 2 panes of glass.
  9. Standing in Tadasana step the left foot back so that its parallel to the end of the mat, so the feet are about 3ft apart. Front foot remains facing forward - heel of front foot in line with arch/heel of back foot.. Raise the arms so that the right arm is facing forward, left back., arms parallel ...
  10. Spread your feet 3 to 4 feet apart,
    ~ turn your right foot out and left foot in.
    ~ Straighten right leg
    ~ shift left hip back - toward your back leg,
    ~ draw the left side of your waist away from the pelvis.
    EXHALE - bend forward from hip
    ~ Reach toward floor, rest fingertips inside leg on ...
  11. from Warrior II
    straighten your front leg
    press legs into the floor
    reach forward as far as you can
    bend at the waist
    bottom hand reaches to where it reaches comfortably (shin or mat )(outside of your front foot)
    sides of the waist lengthen
    shoulders down, chin slightly tucked, back of the ne...
  12. Sett foten rolig i gulv, og kom i Trikonasana på venstre side.

    Så finn utgangsposisjonen for beina.

    Løfter armene parallelt med gulvet. Forleng ryggsøylen mot venstre. Og la venstre arm gå mot gulv.
  13. Sett foten rolig i gulv, og kom tilbake til Tadasana.

    Vi skal i Trikonasana, så plasser høyre fot et godt steg bak. La tærene på høyre fot peke rett bak. Tærene på venstre fot peker rett til sidevegg.

    Løft armene parallelt med gulvet (rett ut), med håndflatene ned mot gulv.

    Forleng ryggen...
  14. From extended side angle, reach supporting hand down to the ground or a block as you straighten the front leg, micro-bend the knee. Reach the opposite hand straight up, stacking the shoulders, spread the fingers. Pull the shoulder blades toward each other to broaden the chest. Reaching out in 4 dir...

Discover more cues, teaching ideas, and how to do steps at How to Do Triangle Pose

Triangle Pose Benefits

Triangle Pose Benefits:

With the practice of Trikonasana (Triangle Pose), the benefits derived would be the same as with the practice of Utthita Trikonasana (Extended Triangle Pose). But as the position of the hand is different in both, the additional benefits derived are mentioned below:

  1. Hips: In this variation of Triangle Pose, the hand when placed behind stretches one side the hip joint while the other side flexes with compression of the hip joint and the various muscles around it. This increases the flexibility of the hip to a great extent.
  2. Shoulders: When the arms extend to reach behind the foot, the shoulders stretch more, improving the flexibility too.
  3. Alignment: Only with proper alignment can the hand be placed behind the foot and hence the focus towards the same will help with challenging yoga poses too.
  4. Advance yoga pose: The practice of Trikonasana (Triangle Pose) helps to prepare for Fallen Star Pose (Patita Tarasana), which is a deeper variation of Triangle Pose.
  5. Abdominal muscles: Trikonasana (Triangle Pose) compresses the side abdominal muscles (the side that is towards the floor), while also stretching the opposite side of the abdominal muscles deeper.
Continue reading more on Triangle Pose Benefits

Triangle Pose Contraindications

 (Trikonasana) Triangle Pose Contraindications:

Trikonasana (Triangle Pose) is a lateral bending posture and with this come a few contraindications or precautions to keep in mind. Given below are these precautions explained:

  1. Injury: Students with an injury of the back like; slip disc or disc bulge should avoid the practice of Trikonasana (Triangle Pose). Those with issues related to the knee, hips, ankles, shoulders, neck, or the abdominal area should take proper guidance from a yoga teacher to avoid further complications.
  2. Women: While women during their first trimester can practice this under the guidance of a yoga teacher, but during the second trimester and third trimester should use block for better support if very comfortable with breathing, and otherwise have no other health issues.
  3. Blood Pressure and Heart: Breathing can get difficult while doing a lateral bend especially for those students suffering from blood pressure or having heart related issues. Hence best done in a modified way and then go slowly into the complete Triangle Pose. The option of this modification can be this at Utthita Trikonasana Block (Extended Triangle Pose Block), or Trikonasana Chair (Triangle Pose Chair).
  4. Read up on the contraindications of Utthita Trikonasana (Extended Triangle Pose) also before practicing Triangle Pose.

Triangle Pose Variations

Triangle Pose Variations: Below are some common variations of the yoga pose Triangle Pose with base pose as Triangle Pose (Trikonasana).

Triangle Pose Steps

 (Trikonasana) Triangle Pose Steps:

Given below are the step-by-step instructions for the practice of Trikonasana:

  1. Standing in Utthita Tadasana (Five Pointed Star Pose), take a few breaths.
  2. From here, turn the left foot outwards taking it to 90 degrees, and bring the left foot inwards taking it to 45 degrees.
  3. Inhale and extend the torso towards the left side bending gradually at the hips.
  4. Exhale, bring the left hand towards the floor and place it behind the left foot. Inhale, stretch the right arm up and as you exhale, look up at the raised arm.
  5. Inhale and keep the body loose and adjust the feet and hips to make sure the alignment is perfect ensuring the body is comfortable.
  6. Exhale to go into the pose deeper. Stay in Trikonasana (Triangle Pose) for a about 6 breaths, breathing and extending the arms and torso deeper.
  7. Inhale, and release the torso and come up to relax in Utthita Tadasana. Relax and repeat taking the torso towards the right side while extending the left arm up.
  8. Stay for 6 breaths on the right side and release to relax. Repeat again if required.
  9. Release and relax.
Learn more: Triangle Pose Steps

Triangle Pose Modifications

We have 2300+ yoga poses with many Triangle Pose modifications along with 90000+ reference yoga sequences and cues. Please sign-up to view different modifications of Triangle Pose to plan your yoga classes and yoga sequences.

Triangle Pose Yoga Sequence Preparatory Poses

Since the practice of Trikonasana (Triangle Pose) involves balance, strong and flexible hamstrings and quadriceps, flexible hips, open shoulders and chest, the need to prepare before moving into this pose is important. Given below are some of the preparatory poses that can help with the above mentioned areas of the body to open:

Triangle Pose Yoga Sequence Relaxing Follow-up Poses

Post the practice of Triangle Pose (Trikonasana) which is a lateral bend with feet apart, there are some ways to rest the hamstrings and the hips acting as counter poses:

Triangle Pose Level Up Follow-up Poses

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Triangle Pose Breath Awareness


Given below are the breathing instructions for the practice of Trikonasana (Triangle Pose):

  • From Utthita Tadasana, inhale and bring the feet to 90 degrees and 45 degrees respectively.
  • Exhale, adjust the feet and the hips.
  • Inhale, bend the torso towards the side, reaching for the floor with your hand.
  • Exhale, place the palm on the floor. Inhale raise the other arm up and gaze at the extended arm.
  • Inhale and Exhale to stay in Trikonasana (Triangle Pose).
  • Exhale, to stretch further into the posture.
  • Inhale, release the hand and come up with the torso.
  • Exhale, relax in Utthita Trikonasana.
  • Follow the same instructions while practicing with the other side.

Triangle Pose Yoga Sequences

Triangle Pose Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Triangle Pose:

  • Triangle Pose
  • Trikonasana

Triangle Pose Sanskrit

Triangle Pose sanskrit title is Trikonasana

Please click on the link below to listen to Sanskrit pronunciation of Triangle Pose:
Sanskrit audio pronunciation for  Trikonasana Play Sanskrit audio pronunciation for Trikonasana

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