Triangle Pose (Utthita Trikonasana): Steps, Benefits & How To Do It

Triangle Pose is a wide-legged standing pose where you hinge sideways from the hip to form a long triangle with the legs, torso and arms. It stretches the hamstrings, hips and side body while building steady, grounded legs and an open chest. It is taught in small women-only classes at Anand Yoga Centre, Kolathur.

How to do it

How to do Triangle Pose, step by step

1
Set up
From a wide stance, turn the right foot out and the left foot slightly in.
↑ Inhale
2
Reach
Reach both arms to shoulder height and hinge sideways over the right leg.
↓ Exhale
3
Hold
Rest the right hand on the shin or a block, lift the left arm, gaze upward.
• Hold
4
Rise
Press through both feet, lift the torso and come back to centre.
↑ Inhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

What it works

Muscles and chakrasbody and energy

Muscles worked

Quadriceps
Hamstrings
Obliques and side body
Gluteus medius and hip stabilisers
Shoulders (deltoids)
Inner thighs (adductors)

Brighter violet marks the muscles this pose works most.

Chakras activated

Solar PlexusManipura
SacralSvadhisthana

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Avoid or modify with low or high blood pressure, or if you feel dizzy.
Take care with neck issues, and keep the gaze forward instead of looking up.
Go gently with knee or lower-back discomfort and never lock the front knee.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

Book on WhatsApp See classes

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Triangle Pose: common questions

What are the benefits of Triangle Pose?

Triangle Pose stretches the hamstrings, hips, groins and side body while strengthening the legs, knees and ankles. It opens the chest and shoulders, lengthens the spine sideways, and helps build balance and body awareness. Practised on both sides, it also supports an upright, comfortable posture over time.

Is Triangle Pose good for beginners?

Yes, Triangle Pose is one of the first standing poses taught to beginners. It is approachable when you use a block or rest the hand on the shin and keep a soft bend in the front knee. Working with a teacher helps you learn the alignment safely before reaching deeper into the pose.

Does Triangle Pose help digestion?

Many practitioners feel that the lateral stretch and gentle compression in Triangle Pose support comfortable digestion by encouraging movement in the torso. It is best seen as a supportive practice rather than a treatment, and persistent digestive concerns should be discussed with a doctor.

How long should I hold Triangle Pose?

Beginners can hold Triangle Pose for around 20 to 30 seconds on each side, breathing slowly and evenly. As the legs grow stronger and the stretch feels more familiar, you can stay a little longer. Always come out gently if you feel any strain in the neck, knee or lower back.

What muscles does Triangle Pose work?

Triangle Pose works the quadriceps and hamstrings of the legs, the obliques and side-body muscles, and the gluteus medius and hip stabilisers. The shoulders and deltoids stay engaged as the arms extend, while the inner-thigh adductors help keep the stance steady and grounded.

Triangle PoseUtthita Trikonasana