Step-by-Step Yoga Pose: Triangle

Are you stretching enough to keep pace with your busy summer lifestyle? Chances are your activity level has increased along with the hours of daylight. Get limbered up fast with this all-in-one super stretch.

Triangle Pose

Alias: trikonasana (“tri” = three, “kona” =angle, “asana” = pose)

Why Triangle Pose?

Practicing triangle pose gives you a deep stretch in the legs, hips and side body while building strength in the core (especially your obliques). You’ll also feel opening through the chest and shoulders.

Getting into the posture:

  • Begin standing with your feet together.
  • Step your right foot out about 4 feet to the side (longer if you are especially tall).
  • Angle your left foot in 45 degrees. Turn your right toes to face the front of your mat.
  • Raise both arms to shoulder height and stretch them straight out to your sides.
  • Shift your hips left and press your right hand forward as far as you can stretch.
  • Lightly drop your right hand to your right shin, thigh or a stack of blocks.
  • Raise your left hand to the sky.
  • Hold the pose for 10-30 seconds.
  • Exit the pose slowly by raising your torso and stepping your feet together.
  • Repeat, starting with the left leg.

Tips for success:

  • Keep your heels in line.
  • Leave a microbend in your knees to prevent over-extending.
  • Engage your legs, core and shoulders.
  • Only lower your hand as low to your leg or props as is comfortable. Think about a long spine and a gentle side stretch.


  • Oblique strengthener: Lift your supporting hand and keep it raised (raise both arms to a Y-shape).
  • Place multiple blocks on the ground for an easier, raised support to rest your hand on.
  • Wall triangle: Perform the pose with your back against the wall to practice rotating your torso open.

Contraindications (when to be cautious):

  • Previous back injury: Be sure to keep your core engaged. Move your supporting hand higher up your leg or stack more props and practice the posture in a more upright position.
  • Previous neck injury: Look at the ground to relax your neck.
  • Do not perform this pose with active neck or back injuries!

Natalie Sober is a yoga enthusiast who is inspired to share her knowledge. Natalie completed her first RYT-200 hour yoga teacher training course in Telkot, Nepal, in the Sanatan style of yoga before obtaining her second RYT-200 hour certification in the Power Vinyasa style. She also happens to be a member of Pharmaca’s marketing department.

Interested in learning more? Check out other poses in our Yoga Blog Series!

**Please consult your physician before beginning this series or any exercise program. As always, your body is the best teacher so listen to the cues it gives regarding whether or not a pose is a good idea.