Triangle Pose – Yoga Pose Of The Week

Yoga Pose Of The Week
Trudy Vains

Mar 26, 2021

“Triangle Pose, AKA Utthita Trikonasana in Sanskrit, is a foundation yoga pose that is common in most yoga sequences,” says Trudy Vains, our resident yogini. “It’s great for so many parts of your body and its relatively easy when you listen to your body and how it responds to the pose. Even the most novice yogi can do this pose, and with regular practice it just gets easier.

Why Should I Do Triangle Pose?

Triangle Pose strengthens the legs and stretches the groin, hamstrings, and hips, as well as opens the chest and shoulders. It’s perfect pose to do in the morning, to be able to move about your day with more eased comfort.

How To Get There –

  • Start in Mountain Pose (Tadasana, or standing straight a relaxed, feet hip-width apart, arms resting gently by your side).
  • Stand settled and relaxed, and take five deep slow, breaths, in and out through your nose.
  • Bring hands to hips.
  • Step your right foot forward, toes pointing straight ahead, heels straight back to the wall. Keep your left foot in place, but turn it to a 45 degree angle. 
  • Keep your hips even and open as you reach your arms out to shoulder height, palms facing down.
  • Engage your core, as though you were drawing your belly button to your spine.
  • Inhale and push the left hip out to the left.
  • Slide both arms by moving through your relaxed shoulders towards the right-facing wall. Now, bend to the right side to form a ‘triangle’ shape with your body. You can aim to touch the floor, but wait until you’re experienced. All that’s needed here is for your right arm to be resting down on your right leg to create the stretch. It doesn’t matter if it meets your ankles, shins, knees or thighs – whatever you can manage is OK for every and any day! Your left arm is stretching up towards the ceiling, forming a straight, vertical line with your arms and shoulders.
  • Look down at the floor or up at the lifted arm and hold for five lengthy inhalations and exhalations.

To Exit The Pose. 

  • Press into the floor using the muscles of both feet.
  • Engage your core, as though you were drawing your belly button to your spine. Bending through the right knee on the way up if you need.
  • Slowly bring your body back up to standing. Allow your arms to rest gently by your sides of your body. 
  • Find comfort in Tadasana again.
  • Close your eyes for five deep breaths.
  • Repeat on the other side to even out energy flow.
Benefits of Tadasana
  • Increases stability.
  • Stretches and lengthens the spine.
  • Opens the hips and shoulders. 
  • Stimulates your organs. 
  • Works your core muscles.
  • Reduces stress and anxiety.

Recent or chronic injury to the hips, back or shoulders.

Trudy’s words of wisdom

Always listen to your body … the story it tells you can have lasting effects if you push too hard in practice.



By Trudy Vains

Trudy Vains is an Author, Yoga Teacher, Reiki Master and Spine Fusion Warrior. Trudy’s book “Fused” provides inspiration and reassurance to those facing spine surgery, as well as many examples of the importance of a positive mindset in overcoming challenges.


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