Triangle Pose
Wide stance side bend with one hand to the shin and the top arm reaching up in trikonasana.
Overview
Triangle Pose is an intermediate standing yoga pose on Flexor. A wide stance and side hinge create length through the legs and side body.
What Triangle Pose targets
Front-leg hamstrings and adductors lengthen; obliques and glutes stabilize the wide base.
Why add Triangle Pose to your routine
It combines leg length with chest opening in one held shape.
- Reach the bottom hand to shin, block, or floor — not at the cost of collapsing.
- Stack the top shoulder over the bottom one.
- Switch sides after each hold.
Who it is for
Yoga practitioners and athletes wanting lateral length with leg strength.
When to do it
Use in mobility flows, cool-downs, or hip-and-hamstring sessions.
Stand with feet wide, turn the front foot out, hinge sideways over the front leg, and reach the bottom hand to the shin or floor while the top arm stacks over the shoulder. Both legs stay strong as the chest opens.
Setup cue
Stand with feet wide and turn one foot out while the back foot turns slightly in. Extend arms out at shoulder height.
Practice notes
In Flexor, Triangle Pose is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Triangle Pose.
Follow these cues in order. Move with control and stay in a comfortable range.
- Stand with feet wide and turn one foot out while the back foot turns slightly in.
- Extend arms out at shoulder height.
- Hinge at the hip toward the front leg and reach the front hand to your shin, a block, or the floor.
- Rotate your chest open and reach the top arm upward; keep both legs strong.
- Hold, then come up with control and switch sides.
Cues that help the movement stay smoother and more controlled.
- Aim for a gentle stretch sensation; let the breath help you relax into the position.
- Keep joints ‘soft’ (don’t lock out elbows/knees) and maintain comfortable alignment.
Patterns to watch for so the shape stays clearer.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
- Bouncing at end range or stretching into sharp pain.
- Letting alignment collapse (e.g., rounded shoulders or twisted pelvis) to ‘cheat’ the range.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Lengthens the side body, hamstrings, and inner thigh of the front leg.
- Opens the chest and trains stacked alignment in a wide stance.
- Builds hip and ankle stability in lateral flexion.
Similar movements to explore next
-
Standing Lunge Twist
Hold a forward lunge and rotate the torso toward the front leg to combine leg loading with thoracic twist.
-
Wide Leg Toe Touches
Alternate reaching both hands toward each foot from a wide stance to mobilize the hamstrings and obliques.
-
Wide Leg Torso Circles
Circle the torso from a wide stance with hands on the hips to loosen the hips, hamstrings, and lower back.
-
Runner’s Lunge Twist
Low lunge with a thoracic twist: opens hips and rotates the upper back from the floor.
-
Split Squat Twists
Lower into a split squat, rotate the torso toward the front leg, then return upright before switching sides.
-
Elbow Side Plank Leg Lift
Hold an elbow side plank and lift the top leg toward the ceiling without losing hip alignment.
-
Gate Opener
Kneel on one knee with the other leg extended to the side, then side-bend toward that leg to open the hips and side body.
-
Half Moon Pose
Balance on one leg with the other leg lifted parallel to the floor, one hand on the ground, and the top arm reaching up.
Common questions
Which body areas does Triangle Pose target?
Triangle Pose is a deep stretch movement that mainly targets your hamstrings, hips, and obliques. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Triangle Pose work?
Primary muscles associated with Triangle Pose include external obliques and gluteus medius. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Triangle Pose suitable for beginners?
Triangle Pose is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Triangle Pose?
In Flexor, Triangle Pose runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Triangle Pose?
Triangle Pose has 5 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Triangle Pose?
No. Triangle Pose is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Triangle Pose?
Triangle Pose appears in guided Flexor sessions such as Lowerbody Unlock and Cool-Down: Upper Back Unknot. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
