Triangle Pose (Trikonasana)
Triangle pose is a standing yoga posture that targets the hip flexors and inner thighs while stretching the hamstrings and obliques. It involves a wide-legged stance with a lateral bend, creating length through the entire side body and promoting hip opening.
How to do it
- Stand with your feet wide apart and turn your right foot out 90 degrees, your left foot in slightly.
- Extend your arms out to the sides parallel to the floor.
- Inhale to lengthen your spine, then exhale and extend your torso to the right, lowering your right hand to your shin, ankle, or the floor.
- Extend your left arm toward the ceiling and open your chest, stacking your shoulders.
- Hold for 20-30 seconds, then inhale to come back up and repeat on the other side.
Form cues
- Keep your legs straight but not locked.
- Reach your top hand toward the ceiling.
- Stack your shoulders like they are against a wall.
- Keep your chest open and facing forward.
- Lengthen both sides of your waist.
Breathing: Inhale to lengthen your spine and reach wide; exhale as you fold deeper into the stretch.
Common mistakes
- Locking your knees, which can strain the joint.
- Rounding your upper back, which limits the stretch in your chest and obliques.
- Looking down at the floor, which can cause neck tension.
- Reaching for the floor too soon, which forces your torso to collapse.
Muscles worked
Primary: hip flexors. Secondary: obliques, hamstrings, shoulders.
Suggested sets & reps
Get fitter
2 sets x 30-45 seconds per side, rest 30s
Lose weight
2 sets x 30-45 seconds per side, rest 30s
Build muscle
2 sets x 30-45 seconds per side, rest 30s
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your knee or hip, ease off and reduce the depth of your stretch.
- If you have low blood pressure or lightheadedness, avoid looking up at your top hand.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Do I have to touch the floor?
No. Use your shin or a block instead. The goal is to keep your chest open, not to touch the ground.
Why do my knees feel uncomfortable?
You may be locking them. Keep a tiny, soft bend in your knees to protect the joint.
How often should I do this?
You can practice this daily as part of a mobility routine or after a workout to aid recovery.