Triangle Pose (Trikonasana): Steps, Tradition, the Doshas and Who Should Avoid It

Trikonasana, or triangle pose, is a standing posture in which the legs stand wide, the body bends sideways over one leg, and the arms reach out in a long line, one down towards the leg and one up towards the ceiling. The body forms a rough triangle, which gives the pose its name. It is common in beginner classes, and also commonly done too deeply, so this page puts the gentler way first.

The page gives the steps, the tradition, the doshas as some teachers describe them, and the people who should avoid the posture. See also the safety notes for the whole section.

How to do it

1. Stand with the feet about one leg-length apart, a little more than a metre for most adults. Turn the right foot out ninety degrees and the left foot in slightly.
2. Lift the arms to shoulder height, palms down, and lengthen through the spine and the fingertips.
3. Breathe in. As you breathe out, reach the right hand forward from the hip, as if sliding along a shelf, so that the body tilts sideways with the spine long.
4. Rest the right hand on the shin, an ankle, a block or a chair seat. Do not strain to reach the floor.
5. Extend the left arm upward if the neck is comfortable, and look forward, down or up, whichever feels easy. Keep the chest open and both sides of the waist long.
6. Stay for three to five breaths, then rise on an inhale, pressing through the back foot, and repeat on the other side.

Keep the front knee soft and in line with the toes, and never lock it.

What the tradition says

Triangle pose is a feature of modern postural yoga and is not described in the older hatha texts under this name, so be wary of claims of great antiquity. Modern teachers describe it as stretching the sides of the body, the legs and the hips, opening the chest, and teaching the knack of lengthening before bending. They also use it to practise a steady gaze and even breathing. What follows about benefits is the way teachers describe it, and does not count as proof.

Triangle pose and the doshas

The matching of postures with doshas is a modern teaching habit. It does not come from the classical medical texts and has not been tested.

• Teachers often suggest that kapha types, described in the tradition as heavy and slow, may enjoy the energy of wide standing postures and hold them for longer. See kapha.
• For pitta, described as hot and intense, they suggest a gentle, unforced reach with an easy gaze, and no competition to go deeper. See pitta.
• For vata, described as light and quick to tire, they suggest short holds, a wall at the back, and a hand on a chair. See vata.

It is better to take your cue from your body than from a dosha label.

Who should avoid it or take care

• People with low blood pressure or dizziness should come up slowly, and those with high blood pressure or a heart condition should ask a doctor first and avoid long holds.
• Anyone with neck problems should keep the head in line with the spine and look forward and not up.
• People with back, hip, knee or sacroiliac pain should reduce the depth or choose the chair version.
• Those with sciatica or disc problems should ask a doctor or physiotherapist first.
• People with diarrhoea or an upset stomach are sometimes advised by teachers to skip it.
• In pregnancy, keep the stance wide, rest the hand high on a chair, and avoid compressing the belly. Ask your doctor.
• Anyone with balance problems or osteoporosis should work beside a wall and not bend far.

A gentler option

Place a sturdy chair beside you and rest the lower hand on the seat. Put your back heel against a wall, so you feel supported. Bring the feet closer together, and keep the upper hand on the hip instead of overhead. These changes are not a lesser version. They keep the length in the spine, which matters more than the depth. Following the classical half-strength rule in exercise by dosha, stop while you still feel you could do more.

What research says

Trials of yoga programmes, which contain triangle pose among others, suggest small benefits for chronic low back pain and for stress and mood. The US National Center for Complementary and Integrative Health notes yoga is generally safe when taught well, with sprains and strains as the usual injuries. There is little research on triangle pose on its own, and no good evidence that it treats any disease or improves digestion or organ function, as some sources claim.

Making it part of your practice

Triangle pose is usually taught after mountain pose and often before a balance such as tree pose. Finish with a rest in corpse pose. A brief sequence in the traditional style is available in the yoga sequence tool. Do not practise it straight after a meal.

The side stretch above is described as a tradition, not as medical advice. The medical disclaimer sets out the limits of this site. Anyone with a medical condition should ask a doctor before trying it. A registered Ayurvedic practitioner is the person to see for Ayurvedic treatment.

Frequently asked questions