Standing · beginner

Triangle Pose

Trikonasana

A long side-body stretch with straight legs — easy to fake by reaching for the floor, better done with length.

Triangle Pose Photograph coming soon

A rigged MakeHuman figure animated into Triangle Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog; the clip enters from Mountain Pose, holds with a visible breath, and releases back — with the stance width and hip height solved from the rig’s own leg length, with the feet solved onto one floor plane on every frame. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Stand wide, front foot turned out 90 degrees.
  2. Reach forward over the front leg, then hinge from the hip to lower the hand.
  3. Rest the bottom hand on your shin, a block, or the floor — whichever keeps the chest open.
  4. Extend the top arm upward and turn the chest toward the ceiling.

Why it helps

  • Lengthens hamstrings and the side body
  • Builds strength through the legs in a lengthened position
  • Opens the chest and shoulders

Common mistakes

  • Reaching for the floor at the cost of a rounded spine — put a block under the hand.
  • Hyperextending the front knee; keep a micro-bend.

Before you try it

  • Look forward rather than up if the neck complains.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Block under the bottom hand.
  • Back heel against a wall.
  • Bottom hand on the shin, never the knee joint.

Where this pose shows up

Styles iyengar hot yoga

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