Triangle Pose

A standing posture that explores length, rotation and steadiness through a wide base and an open side body.

“Root through the feet. Lengthen through the spine. Open with ease.”

Trikonasana is a standing shape built from a steady base and a long spine. The body turns and opens without needing to reach the floor. It teaches how support through the legs can create space through the torso, ribs and arms.

The purpose is not to make the hand lower. The purpose is to keep the breath available while exploring length, openness and balance. The shape should feel spacious rather than forced.

1. 1Stand with your feet wide apart.
2. 2Turn one foot out and angle the back foot slightly in.
3. 3Allow both legs to feel steady without locking the knees.
4. 4Reach your arms out at shoulder height.
5. 5Lengthen through both sides of the waist.
6. 6Hinge gently over the front leg.
7. 7Rest the lower hand on the leg, a block or the floor.
8. 8Let the upper arm reach upward if this feels comfortable.
9. 9Turn the chest only as far as the breath remains easy.
10. 10Stay for several breaths, then rise slowly and change sides.

Instead of searching for the “correct” position, notice:

• •Can the feet feel grounded without gripping?
• •Is the front knee soft rather than locked?
• •Can the spine stay long as the torso moves sideways?
• •Does the lower hand support the shape without pulling you down?
• •Is the breath still easy in the ribs and chest?

Let the breath show you the usable range of the pose. If the breath becomes short or held, explore a higher hand position or a smaller turn of the chest.

Observe whether the student is seeking the floor at the expense of length. Notice the relationship between the feet, pelvis, spine and breath before offering detail. A higher lower hand may reveal more space than a deeper shape.

Reflect after practising:

• •What changed when the lower hand moved higher?
• •Did one side feel more spacious than the other?
• •Could you stay steady without pressing hard into the front leg?
• •Where did the breath move most easily?

Rather than mistakes, you may notice:

• •Reaching for the floor
• •Collapsing into the lower waist
• •Locking the front knee
• •Rolling onto the inner edge of the back foot
• •Turning the head before the chest is ready
• •Holding the breath

• •Use a block under the lower hand
• •Rest the lower hand on the shin or thigh
• •Practise with the back against a wall
• •Keep the upper hand on the hip
• •Look down or straight ahead
• •Shorten the stance

• ✓Both feet feel grounded.
• ✓The spine feels long.
• ✓The lower hand feels supportive.
• ✓Breathing remains comfortable.
• ✓The pose can be left without strain.