8 ways to practice the triangle pose

July 7, 2023 ADMIN 0 Comments

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It amazes me to think how far I have come in my early years of practice, still believing that there is only one “right” way to do a pose. One such position was the extended triangle pose (trikonasana).

I learned this asana in the Ashtanga system, where traditionally you take a very short stance and grab the front big toe with your index and middle toes. As an honors student who was 100 percent committed to the path I was on, I assumed the posture should always be this way. In the early years of my practice, I twisted my spine into a hunched position and tried to grab my leg. As long as I could grasp my toes, I felt accomplished. And even though my gut told me: “Prolong it, Sarah! Go grab the block!” another, harsher voice in the back of my head always said “No, this is the way”.

Finding new ways to practice

I remember my first Iyengar class where the teacher made me take a long enough stance to enter the Triangle. I definitely couldn’t reach my big toe. In fact, I had two blocks folded under my palm. I also felt a bit like Bambi learning to walk, like I could go into a very unattractive Hanumanasana (Split) at any moment. But despite the awkwardness, I found that I could breathe better in the pose than ever before. My spine seemed incredibly long. My body was so big. It was like a completely new pose.

I’ve always loved Trikonasana in my Ashtanga, but when I started researching the ways other lineages practice this pose, I came to love it even more. It has quickly become a daily vitamin for my hamstrings, spine, and frankly, general well-being.

And as anyone who has practiced for years knows, as our bodies change, our postures should ideally change as well. Trikonasana is a pose that I’ve been able to do through almost every major time in my life—through injuries, surgeries, pregnancy, postpartum, and even severe anxiety and deep grief.

Options for your triangle

Knowing that there are options in our yoga practice helps keep things interesting. Use these triangle pose variations in your practice and watch your internal reactions based on your ability to feel stable, breathe, and find length. And who knows, maybe in your research you’ll discover a whole new way to practice this very versatile pose.

8 variations of trikonasana (triangle pose)

Taking a pose:

Standing facing the long edge of the mat, place your feet about 3-4 feet apart and bring your hands to your hips. Turn your right foot toward the front of the mat and your left foot and thigh slightly inward. As you inhale, extend your arms to the sides. As you exhale, bend your torso to the right, leaning on your right hip. Turn your head to look down, straight ahead, or up, depending on the comfort of your neck. When it’s time to come out of the pose, inhale and raise your torso to a vertical position. Place your hands on your hips, place both feet parallel, and practice the pose on the other side.

A woman practices a variety of trikonasana (extended triangle pose). She has a long dark ponytail and is wearing a pale pink crop top and multicolored pastel tights. She is standing on a blue rug in front of a white curtained window. In the background are a green exercise ball, a plant on a wooden table, a large plant in a ceramic pot and a blue blanket folded on the floor.
(Photo: Sara Ezrin)

1. With blocks

Blocks are a way to bring the floor closer to you, which is especially helpful if you have long legs or slightly short arms. Resting your hands on a block or even two outside the front foot helps keep the spine extended and aligned with the front foot.

A woman practices a variety of trikonasana (extended triangle pose). She has a long dark ponytail and is wearing a pale pink crop top and multicolored pastel tights. She is standing on a blue rug in front of a white curtained window. In the background are a green exercise ball, a plant on a wooden table, a large plant in a ceramic pot and a blue blanket folded on the floor.
Extended triangle (trikonasana). (Photo: Sarah Ezrin)

2. Hooking the big toe

In the Ashtanga tradition, students are asked to clasp the thumb with the first two fingers. There are many references to why we do this. This practice is believed to be energizing on the treasure, a footlock that serves as a seal to block energy. It is also believed to activate the inner arches of your feet, creating stability and helping you maintain balance.

A woman practices a variety of trikonasana (extended triangle pose). She has a long dark ponytail and is wearing a pale pink crop top and multicolored pastel tights. She is standing on a blue rug in front of a white curtained window. In the background are a green exercise ball, a plant on a wooden table, a large plant in a ceramic pot and a blue blanket folded on the floor.
(Photo: Sara Ezrin)

3. Short rack

A version of the Ashtanga pose brings the front and back legs together. This can help people with naturally hypermobile bodies feel how to engage their leg muscles. It also provides stability.

A woman practices a variety of trikonasana (extended triangle pose). She has a long dark ponytail and is wearing a pale pink crop top and multicolored pastel tights. She is standing on a blue rug in front of a white curtained window. In the background are a green exercise ball, a plant on a wooden table, a large plant in a ceramic pot and a blue blanket folded on the floor.
(Photo: Sara Ezrin)

4. Long rack

Spreading the legs far apart is sometimes associated with the Iyengar line, but I’ve noticed that this option is taught more often in vinyasa classes. This is an easy transition from Virabhadrasana 2 (Warrior Pose 2) as you only need to straighten the front leg. It can also be beneficial for fitter bodies as it promotes lengthening.

A woman practices a variety of trikonasana (extended triangle pose). She has a long dark ponytail and is wearing a pale pink crop top and multicolored pastel tights. She is standing on a blue rug in front of a white curtained window. In the background are a green exercise ball, a plant on a wooden table, a large plant in a ceramic pot and a blue blanket folded on the floor.
(Photo: Sara Ezrin)

5. One hand above the head

Reaching the upper arm overhead in the pose is a good way to reinforce the important actions of flexion (arm overhead) and external rotation (arm bone turned away from the midline) of the shoulder in combination with upward rotation of the scapula. It’s a necessary movement in any pose that involves raising the arms overhead—think Utkatasana (Chair Pose) and Adho Mukha Svanasana (Downward-Facing Dog). Doing work in Trikonasana can be good preparation for deeper inversions or backbends that may require the same action.

A woman practices a variety of trikonasana (extended triangle pose). She has a long dark ponytail and is wearing a pale pink crop top and multicolored pastel tights. She is standing on a blue rug in front of a white curtained window. In the background are a green exercise ball, a plant on a wooden table, a large plant in a ceramic pot and a blue blanket folded on the floor.
(Photo: Sarah Ezrin)

6. Both hands above the head

This variation has the same benefits as those listed in #5, but with both arms hanging, it’s great for encouraging core stability—the ability to keep the core still—as we move our limbs. And the main work is important not only in yoga, but also in everyday life. This is the same movement as lifting something heavy overhead.

A woman practices a variety of trikonasana (extended triangle pose). She has a long dark ponytail and is wearing a pale pink crop top and multicolored pastel tights. She is standing on a blue rug in front of a white curtained window. In the background are a green exercise ball, a plant on a wooden table, a large plant in a ceramic pot and a blue blanket folded on the floor.
(Photo: Sarah Ezrin)

7. Half of the dressing

Any wrap that brings the arm behind the back can help open up the shoulders and chest. Half wraps are an affordable way to access these benefits. Placing the upper arm behind the back is also great preparation for any deeper poses that require the arms to be extended, such as Dhanurasana (Bow Pose) or Ustrasana (Camel Pose).

A woman practices a variety of trikonasana (extended triangle pose). She has a long dark ponytail and is wearing a pale pink crop top and multicolored pastel tights. She is standing on a blue rug in front of a white curtained window. In the background are a green exercise ball, a plant on a wooden table, a large plant in a ceramic pot and a blue blanket folded on the floor.
(Photo: Sara Ezrin)

8. Full binding

This variation requires plenty of mobility in the shoulder joint, and I recommend a longer stance to allow room for the hands to grip. Some call it baddha trikonasana (connected triangle pose). A helpful key to this variation is to remember to lean back while practicing the pose, rather than trying to hook your arms behind you, instead focus on lengthening your spine. You can always use a strap for fastening.

About our contributor

Sara Ezrin is a mom, world-renowned yoga teacher, popular Instagram influencer, and author Yoga education. Her willingness to be unapologetically honest and vulnerable, along with her innate wisdom, make her writing, yoga, and social media a wonderful source of healing and inner peace for many. Based in the San Francisco Bay Area, Sarah is changing the world by teaching self-love one person at a time. You can follow her on Instagram at @sarahezrinyoga and TikTok at @sarahezrin.

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