Triangle Pose
Stretch & strengthen your body with Triangle Pose! Improve balance, flexibility, and posture. Perfect for all levels.
The Triangle Pose mainly works the core and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Triangle Pose Muscles Worked
Primary
Obliques; Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Triangle Pose Variations and Alternatives
How to do the Triangle Pose
Triangle Pose (Trikonasana)
Positioning
Starting Position: Stand straight with your feet together.
Foot Placement: Step your feet apart about 3 to 4 feet. Turn your right foot out 90 degrees and your left foot slightly in.
Arm Position: Raise your arms parallel to the floor, extending them out to the sides with palms facing down.
Movement
Bending to the Side: Inhale deeply, and as you exhale, lean your torso to the right, reaching down toward your right ankle or shin with your right hand. Keep your left arm extended straight up towards the ceiling.
Body Alignment: Ensure that your body forms a straight line from your left fingertips to your right hand. Keep both legs straight.
Head Position: Turn your head to look up at your left hand. Maintain a neutral neck position and avoid straining.
Hold the Position: Stay in this pose for 15 to 30 seconds, breathing deeply and maintaining balance.
Return to Starting Position: Inhale, engage your core, and lift your torso back to standing. Lower your arms back to your sides.
Repeat on the Other Side: Perform the same movement on the left side by turning your left foot out and reaching down with your left hand.
Tips for Beginners
Keep your legs firm and strong; engage the thighs.
Do not worry about touching the ground with your hand; focus on keeping the spine elongated.
If you experience discomfort, reduce the range of motion or use a yoga block under your hand for support.
Triangle Pose FAQs
What muscles does the Triangle Pose work?
The Triangle Pose mainly works the core and back. The main muscles are the obliques and latissimus dorsi.
What equipment do you need for the Triangle Pose?
None. The Triangle Pose is a bodyweight exercise, so you can do it anywhere.
What are some Triangle Pose variations and alternatives?
Similar exercises include the Eight Angle Pose, Extended Side-Angle Pose, Block Pyramid Pose and Revolved Side-Angle Pose with Prayer Hand.
Training calculators
Work out the numbers behind your training before your next session.