Triangle Pose
A foundational standing yoga pose that stretches the hamstrings, hips, and side body while strengthening the legs and core to improve balance, flexibility, and spinal mobility.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Hamstrings, Calves, Lower Back, Shoulders
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
8/10Rectus Abdominis
Obliques
8/10External Obliques
Glutes
7/10Glute Max
Quads
6/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Lower Back
5/10Erector Spinae
Hamstrings
4/10Shoulders
4/10Calves
3/10Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Between sides
How to Perform
Stand with feet wide apart, about 3-4 feet, on a yoga mat. Turn front foot out 90 degrees and back foot in 15-45 degrees, aligning front heel with back arch.
- Inhale and extend arms parallel to floor at shoulder height.
- Exhale and hinge from front hip, lengthening torso over front leg.
- Lower front hand to shin, ankle, or block outside front foot.
- Extend top arm upward, stacking shoulders.
- Rotate chest toward ceiling, keeping spine long.
- Engage core and press through feet for stability.
- Hold for 3-5 breaths, then release to upright.
Coaching Tips
Form Cues
- Lengthen both sides of waist
- Open chest to ceiling
- Press through outer back foot
- Keep spine long and flat
- Stack shoulders vertically
- Draw belly in for core support
Breathing
Inhale to extend and lift, exhale to hinge and deepen the side stretch, breathing deeply and evenly throughout.
Tempo
2-0-2
Range of Motion
Hinge at hip until torso is parallel to floor over front leg, with front hand at shin or lower, top arm perpendicular to floor, both legs straight with micro-bend in front knee.
Safety
Safety Notes
- Avoid if high/low blood pressure without modification
- Caution with back injuries or herniated discs
- Modify for neck pain by gazing down
- Use props for tight hamstrings to prevent strain
- Avoid during pregnancy without instructor guidance
- Skip if recent hip/knee surgery
Spotting
No spotting needed; use wall for alignment support in beginners or self-assist with blocks for safe depth.
Common Mistakes
- Bending from waist instead of hip
- Locking front knee
- Collapsing chest forward
- Pushing back hip too far back
- Rounding spine
- Forcing hand to floor
When to Avoid
- High blood pressure
- Low blood pressure
- Herniated disc
- Neck injury
- Pregnancy
- Hip osteoarthritis
- Knee pain
- Recent surgery
Flexibility Needed
- Hamstring flexibility for forward reach
- Hip external rotation
- Ankle dorsiflexion
- Shoulder flexion
Build Up First
- Basic standing balance
- Familiarity with mountain pose
- Ability to hinge at hips without rounding back
Also known as
Trikonasana, Extended Triangle Pose, Utthita Trikonasana
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