Mobility · Yoga
Triangle Pose
Triangle Pose is a wide-stance standing yoga posture that stretches your inner thighs and hamstrings while challenging balance and control through your trunk.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet about one leg-length apart.
- Position your right foot pointing right, with your left toes angled slightly inward.
- Extend your arms sideways at shoulder height.
- Reach your torso to the right by hinging at your right hip.
- Lower your right hand onto your shin or a block beside your right foot.
- Extend your left arm toward the ceiling with your chest facing the wall in front of you.
- Hold the position with your legs long and your gaze forward or down.
- Return to standing by pressing through both feet.
Form cues
- Keep both sides of your waist long.
- Keep your kneecaps aligned with your toes.
- Spread pressure across both feet.
- Breathe slowly throughout the hold.
Common mistakes
- Reaching too lowPlace your lower hand higher if reaching down makes your torso collapse toward the floor.
- Locking the front kneeKeep a slight bend in your front knee rather than pushing it backward.
- Forcing the chest openAllow only as much chest rotation as you can manage without twisting or pinching your lower back.
Safety
Forcing a deeper position can strain your inner thigh or hamstring. An unstable stance or looking upward can cause you to lose balance.
- Use a nonslip surface.
- Keep your lower hand off the knee joint.
- Stay within a mild stretch; back out if you feel sharp pain or tingling.
- Practice with your back near a wall if your balance is uncertain.
If you have a current hip, hamstring, knee, or back injury, ask a physiotherapist about an appropriate supported version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds
- Rest
- No rest timer
Repeat for the same duration on the other side.