STANDING POSES · BEGINNER
Triangle Pose
Utthita Trikoṇāsana
A wide-legged standing pose that reaches the body out over the front leg, lengthening both sides of the waist and the backs of the legs.
Also known as: Triangle, Extended Triangle Pose, Utthita Trikonasana
At a glance
- Level
- Beginner
- Type
- Standing poses
- Body focus
- Legs, Hamstrings, Side body, Hips
- You will need
- Mat, Block
- How long
- 3–5 slow breaths on each side to begin with.
- Sides
- Practise on both sides
How to practise
Start here: Stand facing the long edge of your mat and step your feet wide apart, a little less wide than for Warrior II. Keep a block nearby.
- Turn your right foot out so your toes point to the short end of the mat, and angle your left toes slightly inwards.
- Raise your arms out to the sides at shoulder height, with your palms facing down.
- Keep your right knee soft rather than locked, and keep both legs gently active.
- As you breathe out, reach your body out over your right leg, folding from the hip and keeping both sides of your waist long.
- Rest your right hand on your shin, on a block, or on the floor outside your foot. Never press your hand directly on your knee.
- Reach your left arm up towards the ceiling, or rest your left hand on your hip.
- Look down, forwards or up at your top hand, whichever feels easy on your neck. Stay for a few breaths, then repeat on the other side.
Breath: Breathe in to lengthen from your feet to the crown of your head. Breathe out to let your chest open gently towards the side.
Coming out: Bend your front knee a little, press into your feet and, as you breathe in, rise back up to standing. Turn your feet to face the long edge of the mat, then practise the second side.
Benefits
- Stretches the backs of the legs and the sides of the waist
- Builds steady strength in the legs
- Invites the chest and shoulders to open
- Encourages balance and focus
Common mistakes
-
Pressing the hand onto the front knee
Try instead: Move your hand to your shin, a block, or your thigh above the knee, so the joint is not pushed.
-
Reaching down so far that the waist collapses
Try instead: Come up a little higher and rest your hand on a block, keeping both sides of your waist equally long.
-
Locking the front knee
Try instead: Keep a tiny bend in your front knee, so the leg is active without pushing backwards.
-
Straining the neck to look up
Try instead: Look down at the mat or straight ahead instead.
Make it easier
- Rest your lower hand on a block, on any height, outside or in front of your front foot.
- Keep your top hand on your hip rather than reaching it up.
- Take a shorter stance to feel steadier.
- Practise with your back against a wall to help you keep the body in one flat plane.
Cautions
- If the backs of your legs feel strained, bring your hand higher on a block or your shin, and soften your front knee.
- Come out of the pose if you feel strain in your hips, knees or lower back.
- Keep your neck free of strain and never put your body weight on your head or neck.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
Triangle is about length more than depth. A hand resting high on a block, with both sides of the waist long, is a full and complete version of the pose.
Take your time setting up your feet. A steady base makes the rest of the shape feel much easier.