Triangle Pose
Trikoṇāsanaत्रिकोणासन
A wide-legged lateral stretch that opens the side body from the hip to the fingertip.
- Foundational
- 30–45 seconds each side
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Step the feet wide, turn the right foot out 90 degrees and the left foot slightly in.
- 02
Extend the arms out to the sides at shoulder height.
- 03
Shift the hips toward the left and reach the right arm forward and down.
- 04
Rest the right hand on a block, the shin, or the floor outside the ankle.
- 05
Extend the left arm up, stack the shoulders, and turn the chest open.
Benefits
- Stretches hamstrings, calves and the side waist
- Strengthens the legs and ankles
- Opens the chest and shoulders
- Encourages length in the spine without collapsing
Breath
Inhale to lengthen both sides of the waist; exhale to revolve a little further.
Cautions
Variations
- Hand on a block
- Keeps the spine long when the hamstrings are tight.
- Half bound
- Bind the top arm behind the back for a deeper chest opener.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.