How To Do A Triangle Pose?

Triangle pose is the English name for Trikonasana or Utthita Trikonasana - an extended version of Triangle Pose. Utthita means extended. In contrast, “Trikona”  means a triangle or anything that has three sides.

The Triangle Pose is further divided into four main variations, which include: Parivrtta Trikonasana - Revolved Triangle Pose - Baddha Trikonasana, and Bound Triangle Pose Supta.

Triangle Pose is a beginner-level yoga pose that targets different body areas, such as the Chest, Buttocks, Groin, and Hamstrings.

The Idea of The Triangle Pose

All yoga instructors include this exercise in their curriculum for starters. Not only is it one of the best chest-opening exercises, but it’s also great for stretching the hamstrings as well. Unlike many other yoga poses, where you can close your eyes, this particular pose requires open eyes the whole time in order to maintain the balance of your body. 

However, different Yoga schools have different opinions about how to perform the Triangle Pose. Some consider the variations to be different poses due to the difference in body positions, while others consider them part of a single yoga pose, the Triangle Pose. 

Some of the preparatory yoga poses for the Triangle Pose include Tadasana and Vrksasana. The follow-up poses will consist of different intermediate to advanced level seated, standing, bending, and twisting exercises.

Steps: How To Perform A Triangle Pose

Step 1:

To start with Triangle Pose, stand straight in Tadasana Pose (Mountain Pose), Exhale, and gradually drag both your feet three (3 ½) and a half to four (4) feet apart. Instead of dragging them, you can also jump to come to this position. 

Slowly but firmly rotate your right outwards by around 90 degrees and the left foot inwards by about 15 degrees. 

Your left and right heels should be aligned approximately to maintain a perfect balance. At this moment, both your feet should be pressed against the floor, and your body weight should be evenly distributed between them.

Step 2:

Now slowly raise your arms and bring them in a parallel position to the floor; stretch them on the opposite sides while widening the shoulder blades and keeping your palms facing downwards.

Step 3:

Inhale deeply, and as you exhale, start bending your body in the right direction; the waist and lower body should be kept straight, the bend should follow downwards from your hips only. Now lift the left hand upwards and the right hand downwards. If you can bend at this point, try to touch the bottom of your right foot. Both of your hands should be aligned in a linear (straight) position.

Step 4:

Depending on your comfort or flexibility level, try placing your hand on the right shin, on the floor, or your ankle. Try to stretch your left arm upwards to the maximum height while keeping it aligned with the top of your shoulders. You can either keep your face/head in a neutral position, or you can turn left, facing towards your left palm. Be cautious about keeping the body bent sideways, and avoid bending towards the front or back.

Step 5:

While taking deep breaths and maintaining a healthy balance, stretch your body to the maximum. Don’t tense up; try to relax your body with each exhale. Let your breathing and body become in tune with each other. 

Remember to stay balanced and work at your own pace; keeping the balance and maintaining the posture is more important than your speed. 

One more thing: always do proper warm-up poses or exercises before performing the Triangle Pose. Preparatory poses for triangle Pose include Konasana, Katichakrasana, and Vrikshasana; as a follow-up pose, start with Virabhadrasana.

Frequently Asked Questions

How Long is The Duration of The Triangle Pose?

This pose typically takes around 30-60 seconds for each direction. This will depend on your skill level, though. Furthermore, the Triangle Pose is considered a fast fat burning exercise. Apart from just being an exercise, it improves digestion too, which automatically reduces body fat over time. Just be careful not to perform this pose if you’re currently suffering from migraines or headaches. In case of an injury in the hips, back or neck, one should always consult either a medical professional or expert Yoga trainer.

Can Triangle Pose increase My Height?

All Yoga poses can, including Triangle. These poses increase your stretching limits, improve posture, balance, and lead to better blood circulation. It also makes your organ function much more efficient. However, be careful, as if the pose is not appropriately done under an expert’s guidance, it can do more harm than good. Plus, by not following the proper instructions, this pose can cause stiffness in the shoulders and neck area; it can also cause pain in the lower back.

Is Triangle Pose Good For Back Pain?

If done correctly, the Triangle Pose can help conditions such as sciatica, backache, and neck pain. It also enables you to gain muscle strength and build muscle in body areas like the belly, legs, and arms. Triangle Pose can even help with many conditions, like constipation and digestive disorders. It can additionally tone the body, such as legs, arms, and the tummy, resulting in better posture, balance, and flexibility.


The Triangle pose can significantly improve mobility in the thighs, ankles, and knees. Plus, it’s known to improve the functioning of all digestive organs. It’s also boasted as a great way to reduce or eliminate back pain. 

Pregnant women benefit by performing this pose and getting rid of the common backache during the second trimester. 

This pose also helps with digestion and fights stress and negativity. This pose is also one of the best stretching exercises for the shoulders, spine, calves, chest, hips, groins, and hamstrings. For those currently in menopause, you’ll be happy to learn that it aids in menopause-related health conditions and disorders.