Smart Workout Diary

Triangle Pose

Triangle Pose is a standing yoga posture in which the legs form a wide base while the torso lengthens and opens to one side. It stretches the hamstrings, inner thighs, hips, and side body while requiring steady engagement through the legs and trunk. It supports flexibility, balance, posture, and body awareness.

Demonstration

Triangle Pose — demonstration 1
Triangle Pose — demonstration 2

Instructions

  1. Set your stance: Stand tall, then step or lightly jump your feet wide apart. Turn the right foot out about 90 degrees and turn the left foot slightly inward.
  2. Build a stable base: Align the right heel roughly with the arch of the left foot. Press both feet into the floor, keep both legs active, and let the kneecaps point in the same direction as the toes.
  3. Lengthen to the right: Extend both arms out at shoulder height. Inhale, reach your torso to the right over the right leg without collapsing the waist.
  4. Open into the pose: Exhale and hinge from the hip to place the right hand on the shin, ankle, or floor without forcing the reach. Extend the left arm upward and stack the shoulders.
  5. Hold with control: Keep the chest open, the neck long, and the torso lengthened on both sides. Look forward or up only if your neck feels comfortable, and breathe steadily.
  6. Return and switch: Press through both feet, inhale to rise with the arms extended, then turn the feet and repeat on the other side.
Muscle Group
Hamstrings
Other Muscle Groups
Hip Adductors, Obliques
Type
Yoga
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize length over depth: Keep both sides of the waist long instead of dropping the lower side toward the floor.
  2. Choose a comfortable hand position: Rest the lower hand on the shin or ankle if reaching the floor causes the chest to close or the spine to round.
  3. Protect the front knee: Keep the front leg straight but not forcefully locked, and track the knee over the toes.
  4. Use your breath: Breathe smoothly; leave the pose gradually if you feel sharp pain, dizziness, or strain.
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