Triangle Pose | Beginner's Pose to Build Strength & Flexibility

When you become comfortable with a yoga flow or routine, there are various poses that you will practice in every class during the warm-up or cool-down section of the class. Poses such as Warrior I, Warrior II, and Triangle Pose are common to practice at the beginning of the flow.

Triangle Pose (Trikonasana)

A basic posture practiced by yogis at any level, triangle pose, also known as Trikonasana, helps to open up the hips and stretches the spine. ‘Tri’ means three, ‘Kona’ means angle, and ‘Asana’ means pose or posture, hence translating to three corners in English.

Due to the nature of this pose, one would assume that touching the ground is the objective, however, triangle pose focuses on building strength and improving flexibility instead. Once you practice this pose regularly, touching the floor will come naturally over time.

Triangle Pose Directions:

  • Start by standing straight with your feet about 3 feet apart and your right foot pointed out about 90 degrees and your left foot in about 15 degrees.
  • The center of your right heel should be aligned with the center of the arch of your right foot.
  • As you inhale, raise your arms up to your shoulder level with palms facing downwards and exhale to bend your body towards the right side. Your bend should happen from the hips.
  • Bring your right arm towards the ground and keep your left arm in the air or resting on your left thigh. Keep your knees straight and chin parallel to the floor.
  • Make sure your chest is lifted and that your body is truly sideways (not forward or backward).
  • Maintain the pose for about five to 10 seconds and shift your gaze to a neutral position.
  • Now while inhaling, come back up to the initial position and exhale as you bring your arms down.
  • Repeat this pose on the other side in order to balance out the sides.

Triangle Pose Modifications:

Modifications and variations help to add comfort to the pose and ease the yogi into performing the pose. Variations can also be taken to deepen the pose and add a little more challenge for the yogi.

  • If you are finding it difficult to touch the floor with your hand, add a block to support the palm.
  • Bring your front heel to align it with the arch of the back foot. This will help deepen the pose.

Benefits of Triangle Pose:

Practicing the triangle pose can leave the body with terrific benefits such as strength and flexibility.

Some added benefits of triangle pose include the following:

Triangle Pose Precautions:

Like with most exercise, certain poses and postures should be practiced under the supervision of an expert. Make sure to consult your doctor if you are ready to practice this pose but suffer from any chronic conditions or are recovering from any injuries.

It might be best to avoid this pose under the following conditions:

  • Severe migraines
  • Diarrhea
  • Extremely high or low blood pressure
  • Injuries to the neck or back
  • Cardiac problems

Updated by Siya Rajan on 06/19/2018

The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Courtesy The Yoga Institute, Santacruz (E), Mumbai

Triangle Pose. (n.d.). Retrieved from

Editors, Y. (2007, August 28). Extended Triangle Pose. Retrieved from

Triangle Pose (Trikonasana). (n.d.). Retrieved from