Open the hips, stretch the hamstrings, and mobilize the thoracic spine.
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Triangle Pose
Classic standing yoga pose for hip opening, spinal rotation, and lateral stretching.
- ID: e93d3bb0
- Discipline: yoga
- Level: Beginner
- Symmetry: Asymmetric
- Equipment: None
Goal
Step-by-step guide
- Step feet about 1.0 to 1.2 meters apart.
- Turn the right foot out 90 degrees, left foot slightly inward.
- Extend both arms out to the sides at shoulder height.
- Exhale and shift the hip left while lowering the torso to the right.
- Place the right hand on the shin, ankle, or floor.
- Lift the left arm straight up and gaze toward the left hand.
- Keep both legs active and straight.
- Hold, return, and switch sides.
Breathing cues
- Inhale to lengthen the spine.
- Exhale to open the chest toward the ceiling.
Common mistakes
- Locking and hyperextending the front knee.
- Rotating the hip forward instead of keeping it open.
Recommended volume
2 to 3 holds of 30 to 45 seconds per side.