Alignment Tips: Triangle Pose

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Triangle pose, also called Trikonasana in Sanskrit, is a foundational standing pose in yoga that strengthens and lengthens the hamstrings and groin while simultaneously opening the shoulders and stretching the hips. This foundational asana is named for the triangle shape your body makes in the posture.

What are the benefits of this pose?

Triangle pose activates your core muscles, which aids in balance and stability, stretches the hamstrings and groins, lengthens the spine, and helps open the hips and shoulders. The benefits go on to include reducing stiffness in the spine and back, unlocking the hip flexors to increase mobility, and stimulating your organs through deep core activation. 

Last, but certainly not least, Triangle pose can help reduce stress and cultivate a sense of peace. Many people carry stress in their lower back and experience low back tightness and pain on a regular basis. Triangle pose can help release that tension, resulting in reduced anxiety and a sense of well-being. 

How to hold this pose

Triangle pose is great for beginners or experienced yogis and is often incorporated into a standing series in class.

From Warrior II, straighten through your front (right) leg, then hinge and reach your torso over your right leg as your hips press back. Rotate your right palm so it faces the ceiling, and gaze out over your right arm.

Maintain a long, straight spine as you reach your right hand to the mat, placing it in front of your right foot, or a block if you need to bring the earth closer to your hand. If you feel off-balance, step your back leg closer to shorten your stance. Gaze towards your left arm, if comfortable, which should be extended overhead. 

Hold for 3-5 slow breaths and repeat on the left side.

Want more alignment tips with demonstrations on how it’s done? Grab our Yoga Alignment course for just $10 and learn about 19 of the most commonly seen poses and how you can adjust your alignment in them.

Erin Entlich is a certified yoga instructor, personal trainer, holistic health coach, and writer. She believes doing good starts with feeling good, which is why she loves helping people weave movement, mindfulness, and healthy eating into their daily lives. Find out more at