Triangle Pose, or Utthita Trikonasana, is a foundational standing posture in yoga that lengthens the hamstrings and side body while strengthening the legs and core muscles. Achieving proper alignment is essential for maximizing its physical benefits and ensuring a safe practice. This pose creates a literal triangle shape, improving overall balance and focus.
Step-by-Step Execution
To begin, stand with your feet wide apart, approximately one leg-length distance, facing the long edge of your mat. Turn your front foot out 90 degrees and angle your back foot in about 15 to 45 degrees, aligning your front heel with the arch of your back foot. Extend your arms out to the sides at shoulder height, creating a “T” shape with your body.
With an inhalation, press evenly through the four corners of your feet to create a stable base. Hinge at your front hip, reaching your torso forward over your front leg as far as possible. Ensure you do not bend the knee or collapse the spine during this movement.
Once extended, exhale and lower your front hand to rest lightly on your shin, ankle, or a support block outside your foot. Simultaneously, extend your opposite arm straight up toward the ceiling, stacking it directly over your bottom shoulder. Shift the hips slightly toward the back of the mat to maintain length in the front side of the torso.
Key Alignment Cues
Refining your form involves subtle adjustments that maximize the lengthening and strengthening benefits. Focus on rotating your torso to open your chest toward the ceiling, initiating the movement from the upper back and ribs rather than the lower back. This action helps to create a straight line from the heel of the bottom foot up to the fingertips of the top hand.
Avoid shortening the bottom side of the waist by collapsing onto the front leg; instead, lengthen both sides of the torso equally. Press your hips back and away from your front heel to prevent the hip from jutting forward and keep the spine long. Engage your abdominal muscles to support the lower back and prevent excessive forward folding or rounding.
Maintain a slight external rotation of the top shoulder, drawing the shoulder blade down the back to widen the collarbones and open the chest. The gaze, or Drishti, can be directed toward the top thumb, straight ahead, or down at the front foot, depending on what feels comfortable. Keep the neck in a neutral position, avoiding any strain.
Variations and Supports
Adapting the pose with props or modifications ensures accessibility and allows for a deeper stretch. A yoga block placed outside the front foot is an excellent support, allowing the bottom hand to rest higher and encouraging the full length of the side body. Placing the hand on the shin is also acceptable, but avoid pressing directly on the knee joint.
For those with tighter hamstrings or hips, elevate the hand higher on the shin or use the seat of a chair for support. This modification ensures the torso remains long and prevents the common mistake of rounding the back to reach the floor. The intensity of the stretch can be managed by adjusting the width of the stance; a shorter stance reduces the demand on the inner thigh and hamstring muscles.
A more advanced variation is Revolved Triangle Pose, or Parivrtta Trikonasana, which introduces a deep spinal twist. In this variation, the torso rotates in the opposite direction, with the hand opposite the front foot reaching down to the floor or a block. This requires greater balance, core strength, and hamstring flexibility.