If you’re looking to feel a little more expansive and grounded, Trikonasana (or Triangle Pose) is one of our absolute favourites to practise. It’s an empowering standing pose that really helps you feel into the length of your body, stretching out the hamstrings and opening up the chest and hips.
We love how this pose makes us feel strong and steady, yet completely open to the world around us. It’s a classic for a reason, and it’s a pose that truly meets you exactly where you are, whether you’re reaching for the floor or using a trusty block for support.
In this guide, we’ll walk through how to find your own version of Triangle Pose so you can feel all those lovely benefits in your own body.
How To Do Trikonasana (Triangle Pose)
Find your foundation
Start by standing at the top of your mat with your feet about hip-width apart. Take a deep breath and feel your feet grounding into the earth, then extend your arms out wide to the sides like a ‘T’ shape with your palms facing down.
Set your stance
Step your feet wide apart (about 3 or 4 feet) and turn your right toes out to the side. Align your right heel with the arch of your left foot, keeping your legs strong and your spine nice and long.
Reach and hinge
As you exhale, reach your right hand forward as far as feels good, then hinge at the hip to bring your right hand down. You can rest your hand on your shin, an ankle, or a yoga block—there’s no need to force your hand to the floor!
Open your heart
Extend your left arm straight up towards the sky, creating a beautiful long line from your bottom hand to your top fingertips. If it feels okay for your neck, you can gaze up at your thumb, or simply keep your gaze soft and forward.
Breathe and feel
Stay here for 5-10 deep, nourishing breaths, feeling the energy move through your body. If you’re practising a more restorative style like Yin Yoga, you might choose a supported variation to hold for longer, but for now, just focus on that lovely sense of expansion.
The Benefits of Trikonasana (and Yoga in General)
Trikonasana is such a powerhouse for the physical body. It creates a beautiful stretch through the hamstrings, hips, and spine, while simultaneously building strength in your legs and core. Because of the gentle twisting motion, it’s also fantastic for stimulating your abdominal organs, which can help keep your digestion moving along smoothly.
Beyond the physical, this pose is a wonderful tool for finding your centre. The expansive nature of the arms reaching wide helps to open the chest and heart space, which can feel incredibly liberating if you’ve been feeling a bit closed off or stressed. It encourages a sense of stability and groundedness, helping to quiet the mind and bring you back to the present moment.
This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating space within yourself to breathe, to feel, and to simply be exactly who you are in this moment.
Explore More Yoga Poses
If you enjoyed this pose, you might also love:
- How to Do Tadasana Pose | Mountain Pose
- How to Do Virabhadrasana III Pose | Warrior 3 Pose
- How to Do Adho Mukha Vrksasana Pose | Handstand
Curious About Yoga Teacher Training?
This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.
You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.
10 Yoga Poses to Explore Before You Begin Teacher Training
A free beautifully designed guide with step-by-step instructions, confidence boosts, and everything you need to feel ready — even if you don’t feel ready yet.
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Always merrymaking,
Emma + Carla