Triangle Pose (Trikonasana): How to Do It, Benefits & Cautions
A wide-legged side bend that stretches the side body and legs.
Level: Intermediate · Hold: 30 seconds · Type: Standing · Target areas: Legs & Hamstrings, Core & Abs, Spine & Back · Done on both sides
Benefits ✨
- Stretches the side body and hamstrings
- Strengthens legs and core
- Opens the chest
Step by step 🧘
1) Step your legs wide with your front foot pointing forward.
2) Inhale and extend both arms to shoulder height.
3) Exhale, hinge at the hip, and lower your front hand to your shin or a block.
4) Reach the top arm up, open your chest, hold, then switch sides.
Breathing and cautions 🌬️
Exhale to fold sideways and keep breathing evenly.
- Open the chest upward instead of collapsing forward
Helpful props: Block
How Yoga Play recognizes Triangle Pose 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Step your feet wide apart
- Keep both feet on the floor
- Reach one hand down and the other up
- Straighten your legs
Joint angles read from the sample photo above: knee about 179°, hip about 151°, elbow about 180°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Mountain Pose
The foundation for all standing poses, aligning the body from soles to crown.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Triangle Pose?
Yoga Play sets a default target of 30 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Triangle Pose suitable for beginners?
Triangle Pose is an intermediate pose. Warm up with basic poses first, and reduce the range or use props if it feels like too much.
How does Yoga Play check Triangle Pose?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.