How to do Triangle Pose: Yoga for Beginners

Strengthen your body and mind with Trikonasana.

Did you know that yoga can help you sleep better, regulate your heart rate and lower your blood pressure? Triangle pose, also called Trikonasana, is a common pose that you can do in the comfort of your own home, with or without props.

Triangle pose improves balance and stability, both physically and mentally. Opening the chest and shoulders, Trikonasana can increase confidence, courage and grace. Its physical benefits are vast as well — strengthening the thighs, hips, back, knees and ankles.

Here’s how to do triangle pose:

Start with your feet wide. As you inhale, bring your arms to a ‘T’ and turn your right toes 90 degrees to the right. Your right foot should be perpendicular to your left.
Keep your left toes facing forward. On your next big exhale, lift your chest and bring your right hand down as far as you can. Your hand may land on your leg or all the way down on the floor.
Straighten your legs and press your feet into your mat. Lengthen your arms and engage your core.

Done correctly, your body should resemble a triangle. As you breathe into your triangle pose, notice the deep stretch in your hamstrings, groin and hips. If you’re struggling with balance, try turning your focus to your breath.

If you need a modification for Trikonasana, try placing a block underneath your right hand. As always, we recommend listening to your body to see which version of Triangle Pose is right for you. For a how-to video with Mercy Health’s certified advanced yoga instructor Mary Geibel, simply press play on the video below.

To further your practice, visit a Mercy Healthplex, or view our videos on Downward-Facing Dog or Wide-Legged Forward Bend.

How did you feel after trying this pose – restored, rejuvenated or challenged? Let us know in the comments. Namaste!