Yoga
Triangle Pose
BeginnerA standing stretch that lengthens the hamstrings and side body.
Target muscles
Hamstrings, Obliques
Calories burned
~4 kcal / set
Secondary muscles
Shoulders
Equipment
Yoga Mat
Goal
General Fitness
Sets / Reps
2 × 1 per side
Benefits
- • Stretches hamstrings and the entire side body
- • Improves hip and spine mobility
Step by step
- 1Step your feet wide apart, turning one foot out 90°.
- 2Reach your front arm forward, then hinge at the hip to lower it toward your shin.
- 3Extend your other arm straight up toward the ceiling.
- 4Hold, keeping your chest open, then repeat on the other side.
Breathing guide
Breathe steadily and deeply throughout the hold.
Common mistakes
- • Rounding the torso forward instead of hinging
- • Locking the front knee out hard
Safety tips
- • Keep a slight bend in your front knee if needed.
- • Rest your lower hand on your shin, not the floor, if flexibility is limited.
Variations
- • Extended triangle pose
- • Half-moon pose