Triangle Pose

About This Pose

Triangle Pose is a full-body pose that looks deceptively simple. A wide stance, one hand reaching toward the floor, the other arm extending to the ceiling. What's actually happening is a complex balance of hip extension, hamstring lengthening, thoracic rotation, and full spinal extension all at once. Stand with feet about three feet apart, right foot facing forward, left foot turned in slightly. Extend both arms parallel to the floor. On an exhale, hinge sideways at the hip and reach the right hand toward the right shin or the floor. The left arm extends toward the ceiling. The key instruction most people miss: the hinge happens at the hip, not at the waist. Many people collapse sideways through the trunk rather than genuinely reaching the hip to the side. To feel the difference, engage the right side of the waist actively and reach the right hand forward before you take it down. That's the hip hinge motion. The bottom hand rests on the shin, a block, or the floor. The position of the hand matters less than the length of the spine. A hand on a block with a long spine is better than a hand on the floor with a collapsed waist. Gaze can be at the floor, forward, or up at the top hand. For people with neck issues, keep the gaze forward or down. Both legs are straight. Press the outer edge of the back foot firmly into the mat.

How to Practice

1. 1

   Stand with feet wide apart. Turn the right foot out 90° and the left foot in slightly.

2. 2

   Keep both legs straight — a soft micro-bend in the right knee is fine.

3. 3

   On an exhale, extend the torso sideways over the right leg, hinging from the hip — not the waist.

4. 4

   Bring the right hand to the shin, ankle, a block, or the floor without rounding the spine.

5. 5

   Extend the left arm straight up, creating one long line from left fingertips to right.

6. 6

   Gaze up at the top hand, forward, or down if there is neck tension. Hold for 5 breaths each side.

Benefits

• Stretches hamstrings, groins, and spine
• strengthens legs
• improves balance