Category: Standing
Level: beginner
Hold: 5–8 breaths
Type: Asana
Breath: Inhale to lengthen the spine, exhale to revolve the chest open.

Triangle Pose

Utthita Trikonasana — "extended triangle posture"

Straight legs, long spine, arms in one vertical line — Triangle stretches the hamstrings and side body while teaching you to lengthen instead of collapse.

Step by step

1Step your feet wide apart, right foot turned out 90 degrees, left toes slightly in.
2Reach your arms out at shoulder height and lengthen your torso to the right.
3Hinge at your right hip and lower your right hand to your shin, ankle, or a block.
4Stretch your left arm straight up, stacking the shoulders into one line.
5Keep both legs straight but not locked, kneecaps gently lifted.
6Revolve your chest toward the ceiling and lengthen through both sides of the waist.
7Gaze up at your top hand, or down at the floor for an easier neck.
8Inhale to rise and repeat on the other side.

Benefits

✓ Stretches the hamstrings, groin, and side body
✓ Strengthens the legs and ankles
✓ Opens the chest and shoulders
✓ Improves balance and spatial awareness

Make it yours

· Rest the bottom hand on a block outside the front shin.
· Practice with your back against a wall to feel the pose's flat, open plane.
· Micro-bend the front knee if the hamstrings are tight.

Take care

Look down instead of up if you have neck issues.
Keep the stance shorter and the hand higher if you have low blood pressure or feel unsteady.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Manduka PRO — The buy-it-once option — dense, stable, famously durable. Heavy, so it lives at home, which is where practice happens anyway. find one
Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one

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