Simple Yoga Pose for Full Body Flexibility | Triangle Pose

Yoga Pose for Strength

Simple Yoga for Flexibility

The pose I will detail for you today, Triangle Pose, is one of those yoga poses that gives you a great many variations to choose from.  From the base position you can take multiple postures and derive a wide range of benefits from each.  These many variations to Triangle Pose give opportunities to both beginners and experts to find positions and movements that suit their level, which is why this is one of the most common poses you will find in yoga.

Other great benefits of Triangle Pose are that it is capable of working on both your strength and flexibility at the same time, and also work on your upper body and lower body simultaneously as well.  So with this one pose and it’s many variations you can certainly extract a lot of good for your body all at the same time .

Furthermore, due to the flexibility that this pose offers, you will be able to see your progress as you move from the easy variations to the more difficult ones.  Of course, the wise yogi should not rush so please follow the guidelines I have outlined in the 2 documents below.

Beginner’s Guide to Yoga Practice

Guidelines for Kundalini Yoga Practice

Triangle pose will make a nice addition to the Standing Poses section of our ongoing Free Online Hatha Yoga Book and, as it is a common pose used in other types of yoga, including Kundalini Yoga, it will also be part of our Online Kundalini Yoga Exercises e-book.   

Below you will find illustrations of this pose, along with practice details, benefits and other related information.



Triangle Pose for Strength and Flexibility

Illustration of Triangle Pose Variation

The Above Pose is illustrated by Kara Leah Grant.  You will find much more great yoga information on her great yoga site Yoga Lunchbox ( 

Triangle Yoga Pose:

A. How to Do Triangle Pose: 

  • Stand straight up with feet spread wide apart as in the illustration above.
  • Raise your arms up to shoulder level, out to the side, elbows straight with fingers extended and palms facing down.  This is a base beginning position.  From here you can come into many of the different variations.
  • Variation 1:  Turn your left foot so it is pointing to your left, while keeping the right foot pointing straight.  Then bend to the left and reach down towards your toes with your left hand.  You may bend your left knee slightly if necessary, but try to keep the body from leaning forward if possible.  At the same time let your right hand reach straight up, palms facing forward.  Once you come into the pose hold it for 10 – 60 seconds and then do the other side.  This variation is great for bestowing flexibility.
  • Variation 2:  As a variation to the above pose you may do the pose as illustrated above, where you bend one leg to 90 degrees at the knees and rest your elbows on the thigh as shown.  This pose is more strength oriented and is a mix of warrior pose and triangle pose.  Again you should do both sides and hold for 15 seconds to 1 minute or more.
  • Variation 3:  Another variation is to reach down and across with the opposite hand to the opposite foot and hold the pose while reaching down towards your toes in this way.  The other hands goes straight up in the air.  Again try to keep the knees straight if you can, but bend the knees if you need to or just reach down as far as possible.  In this variation you should keep your feet pointing forward and not force the stretch.  Again hold for 10 – 60 seconds.This is an excellent pose for improving your flexibility.

B. Duration for Triangle Pose: Varies as per the variation or level.  Generally 10 seconds to 1 minute is typical.

C. Benefits of Triangle Pose:  

  • Great simple stretch for the entire body.  Especially for the lower back, sides, shoulders, hamstrings and calves.
  • Helps stretch and strengthen the spine and relieve back pain.
  • Helps stretch the ligaments and joints as well.
  • Stretches the side abdominal muscles as well.
  • Good way to feel refreshed and rejuvenated.
  • Helps strengthen and tone the thighs and buttocks.
  • Helps open the shoulders and chest.

D. Practice Tips and Cautions for Triangle Pose:

  • This is a great yoga pose and as I mentioned above, you should find a variation suitable to your level and include it in your practice.  This is a wonderful pose with which to help open up and stretch your entire body.
  • Always come into the final positions slowly to ensure you don’t risk injury.
  • Generally Triangle Pose is done with normal slow breathing and if you are going to do the poses in a flow, inhale when you rise up and exhale when you bend down.

Here are some more simple and easy yoga poses to help you develop your practice.

Basic Yoga Poses | Beginner’s Yoga Poses

Easy Yoga Pose for Stretching

Basic Yoga Poses for Balance

Basic Yoga Poses for Balance – Tree Pose – Part 2

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