Triangle Pose (Trikonasana)
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A wide-stance standing posture with a long side-bend over a straight front leg, stretching the hamstrings and side body while training balance.
Detail
From a wide stance, turn the front foot forward and the rear foot in slightly, both legs straight. Hinge from the front hip (not the waist) to reach the torso out over the front leg, then lower the front hand to the shin/block/floor and extend the top arm toward the ceiling, stacking the shoulders. Keep both sides of the torso long; turn the gaze up to the top hand if comfortable for the neck.
Stretches the hamstrings and adductors and lengthens the obliques/side body while demanding balance and stability (dynamic-balance-drills). Use a block under the lower hand to keep the chest open rather than collapsing forward. Look down instead of up if the neck or blood pressure is a concern.
Key facts
- Wide stance, both legs straight; hinge from the front hip.
- Lower hand to shin/block/floor; top arm to ceiling, shoulders stacked.
- Keep both torso sides long; block prevents collapsing.
Connections
- pose-warrior-2 — common transition into triangle.
- hamstrings / external-oblique — primary stretch targets.
- dynamic-balance-drills — balance demand.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.