Triangle pose


  • Stand with the feet as wide apart as comfortable and keep the legs straight.
  • Turn the right foot out to the right at 90 degrees and turn the left foot in slightly.
  • Roll the right thigh outward, so that the centre of the right knee cap is in line with the centre of the right ankle.
  • Reach the arms actively out to the sides of the body at shoulder height.
  • Bend from the hip joint and extend the torso to the right directly over the right leg.
  • Rotate the torso to the left and keep the two sides of the waist equally long.
  • Rest the right hand on the shin, ankle, or the floor.
  • Stretch the left arm towards the ceiling.
  • Keep the head in a neutral position or gaze up at the left arm.
  • Stay in this pose for up to 1 minute.
  • To release, press the back heel into the floor and reach the torso up back to centre.
  • Reverse the feet and repeat for the same duration to the left.
  • Practice up to 5 rounds.


  • Inhale while raising the arms and stretching forward.
  • Exhale while bending forward.
  • Breath naturally while holding the pose.
  • Inhale while raising the body to the vertical position.
  • Exhale while releasing the arms to beside the body.


  • The stretch in the sides of the waist.
  • Synchronizing the movement with the breath.
  • Manipura chakra.


  • Diarrhea.
  • Low blood pressure.


  • Stretches and strengthens the thighs, knees and ankles.
  • Increases flexibility in the hips, groins, hamstrings and calves; shoulders, chest and spine.
  • Stimulates the abdominal organs.
  • Improves digestion.
  • Relieves backache, especially through second trimester of pregnancy.
  • Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis and sciatica.

Practice note

  • Try to have the hips stacked on top of the other so there is minimal twist - as though the body is positioned between two panes of glass.


  • Extend the raised arm over the head along side the ear until it’s parallel with the floor. If comfortable in the neck, gaze to the hand.