How To Do Triangle Pose

By: Chris Freytag, CPT

Chloe Freytag demonstrating Triangle pose in a blue tank top and yoga pants.

Triangle is a standing pose that stretches legs, hips, groin, hamstring, calves, shoulders, chest and spine. It’s a powerful and effective stretch! Triangle pose is rich with ways to release many, many muscles in your body if done properly. That, however, is the key! Taking is one step at a time you can learn how to do Triangle pose properly.

Triangle pose is also about posture and alignment. This pose will help teach you to stand taller and lengthen short, tight muscles. Often our posture deteriorates after practicing the bad habit of rounded shoulders or hunched over upper backs. Triangle pose seeks to undo that poor posture and lift your spine up.

The key to Triangle Pose is alignment. Imagine that you are standing with your back against a wall – or you could even do Triangle Pose WITH you back against the wall! Begin with your feet a bit wider than shoulder-width and legs long. Then reach your arms out long at shoulder height. As you lengthen the waist and reach forward, you will start to tip the torso over until your hand reaches either your thigh, knee or shin. But again, the key is to keep you back flat against the wall or imaginary wall. Do not push your butt back. If you are unable to reach your hand very far down your leg, a great option is to use a yoga block set in a tall position for a place to rest your hand.

If you are looking for other ways to improve your posture and your back health, try our blog 12 Yoga Poses To Help Alleviate Back Pain

Here are the steps to learning Triangle Pose:

1) From a standing position, step your left foot to the back of your mat and lower the inside of your foot so that your back foot is at an angle. Both legs are long and straight.

2) Reach your right arm over your right leg and left arm over your left leg keeping arms straight and back long.

3) Now begin to reach the right hand forward over the right foot lengthening through the waist and slowly tip over so right hand rests gently on your shin.

4)  Lengthen your left arm up stacking your left shoulder over your right shoulder and left hip over right hip. Gaze toward left hand.

Hold for 30 seconds and switch sides.

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