Triangle Pose (Trikonasana)
- Beginner
- Yoga
- Mobility
Triangle pose stands in a wide stance, front toes forward and back foot turned in, then tilts sideways over the front leg to rest one hand on the shin while the other arm reaches up. The side-bend stretches the obliques, hamstrings, adductors and quads through a static hold. Beginners use it as a warmup, a cooldown or a recovery flow, held for time on each side.
- Muscles
- Obliques, Hamstrings, Adductors, Quads
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Take a wide stance, front toes forward, back foot turned in.
- Reach forward over the front leg, then tilt down.
- Rest your hand on your shin, top arm reaching up.
- Open your chest, hold, then switch sides.
Form cues
- Press both feet evenly into the floor.
- Stack your top shoulder over the bottom one.
- Keep your hips facing forward, not rolled open.
Common mistakes
- Torso collapses forward instead of side-bending. Reach your chest sideways, not down.
- Top hip rolls forward, closing the chest. Draw your top hip back to open the chest.
- Back knee bends and loses the stretch. Keep both legs straight and strong.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon