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Triangle Pose goes wrong when people treat the floor as the destination. The lower hand reaching the ground is not the pose and getting it there usually costs you the pose, because the only way to reach is to collapse the chest toward the floor. The instruction is to reach out and lengthen, and to put the hand wherever it lands.
What it is
From a wide stance with both feet initially facing forward, you turn the front foot to point out to the side and keep the back foot facing forward or slightly in. Both arms extend to shoulder height, and keeping both legs straight you reach out over the front leg and lower one hand toward the shin, a block, or the floor while the other reaches up.
The reach out comes before the reach down. Extending sideways over the front leg is what creates the long line through the torso that gives the pose its name and its purpose. Dropping straight down instead shortens the top side and closes the chest, which is the opposite of what the shape is for.
A block under the lower hand is standard equipment rather than a modification. So is resting the hand on the shin. Both preserve the length and the open chest that reaching for the floor destroys.
Both legs stay straight but not locked. It is a stretch for the hips, hamstrings, waist and chest at once, which is a lot of directions and part of why it takes a while to feel organised in.
How to practise it
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Start standing
Stand tall with the feet together, arms relaxed by your sides. Take a breath here and find your balance before stepping out.
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Set your stance
Step the feet wide apart, keeping both feet facing forward.
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Reach out and over, left side
Turn the left foot to point out to the side and keep the right foot facing forward or slightly in. Extend both arms out to the sides at shoulder height. Keeping both legs straight, reach out over the left leg and hinge from the hip, lowering the left hand to your shin, a block, or the floor. Reach the right arm up towards the ceiling and open the chest. Gaze wherever the neck is comfortable.
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Rise and reset
Press through the feet and come up on an inhale, turning both feet back to face forward with feet still wide apart, arms extended out to the sides.
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Reach out and over, right side
Turn the right foot to point out to the side and keep the left foot facing forward or slightly in. Extend both arms out to the sides at shoulder height. Keeping both legs straight, reach out over the right leg and hinge from the hip, lowering the right hand to your shin, a block, or the floor. Reach the left arm up towards the ceiling and open the chest.
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Rise and reset
Come up on an inhale, turning both feet back to face forward with feet still wide apart, arms extended out to the sides.
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Return to standing
Step the feet back together and return to standing, arms relaxed by your sides.
How long and how often
Several steady breaths on each side, coming up between them and resetting the stance. Practise evenly on both sides.
Press through the feet to come up on an inhale rather than hauling yourself upright with the top arm.
Keep the stance shorter if the pose feels unstable. A narrower base with good alignment beats a wide one you are fighting.
What usually goes wrong
Reaching for the floor. The floor is not the target. Rest the lower hand on a block or the shin and keep the chest open, which is what the pose is actually for.
Collapsing the chest downward. The chest should stay open, roughly facing forward rather than toward the floor. Rotating it down is what happens when you chase the ground with the hand.
Locking the knees. Both legs stay straight but not locked, which the app specifies. Hyperextending the front knee is a common consequence of pushing into the shape.
Leaning the weight into the lower hand. The hand rests; it does not prop. If you are pushing down through it, the legs have stopped holding the pose.
Who should take care
Practise safely. Rest the lower hand on a block or your shin rather than forcing it to the floor, and keep both legs straight but not locked. Keep the chest open by reaching out, not collapsing down. Ease off if you have neck or blood-pressure issues. See our full Health & Safety Disclaimer.
Both sides, reset in between
PanchPrana comes back up to a wide, even stance between sides, which resets the feet and stops the second side inheriting the first one. Triangle Pose is one of the 66 techniques that are free to practise in full, with no account needed.
Common questions
Does my hand need to reach the floor?
No. Rest it on a block or your shin. Forcing it to the floor collapses the chest and shortens the side you are trying to lengthen.
Which way should my chest face?
Roughly forward, staying open, rather than rotating toward the floor. That is what keeps the long line through the torso.
Should my legs be straight?
Straight but not locked. Keep a sense of the muscles working rather than hanging on the joints.
How wide should my stance be?
Wide enough to reach out over the front leg comfortably. Shorten it if the pose feels unstable; alignment matters more than width.
How do I come up?
Press through the feet and rise on an inhale, turning both feet forward again. Avoid pulling yourself up with the top arm.
