Dani Lieberman


Triangle Pose


Triangle Pose or Utthita Trikonasana (oo-TEE-tah tree-koh-NAH-suh-nuh), is a standing yoga pose that challenges your balance, reduces stress, and strengthens your legs. 

Utthita Trikonasana (oo-TEE-tah trik-cone-AHS-anna)utthita = extended, trikona = three angle


1. Stand in Mountain Pose.
2. Take a step back with your left. foot, turning your foot towards the side of the mat while keeping your right toes pointing forward.
3. Make a peace sign with your right hand and use those two fingers to grab your big toe.
4. Lift your left arm out in a “T” with your palm pointing to the side and your gaze following that line.
5. Focus on reaching out through the top of the head, keeping the spine long, and keeping your torso in the center over your front leg.
6. Think about drawing your low belly in towards your spine, with each exhale, to support the lower spine.
7. Tuck your chin in slightly, lengthening the top of the neck near the skull, and keep your gaze towards the top hand.
8. Keep your connection with the earth, especially grounding with the outside of your back foot, and all four corners of your front foot.
9. To exit the pose, exhale and look down towards your front foot, draw your low belly in, root down through the feet, and inhale as you rise up. 
10. Turn and step back to the top of the mat and repeat on the opposite side.

{Pose Benefits}

  • A deep stretch for the hamstrings, groins, hips, chest and shoulders
  • Can relieve lower back pain, stress, and sluggish digestion
  • Strengthens the muscles in the thighs, hips, and back, while toning the knees and ankles
  • Stimulates the organs of the torso, improving metabolism
  • It is known to be therapeutic for anxiety, flat feet, infertility, osteoporosis, and even sciatica
  • Improves overall balance and stability, both physically and mentally

This building block for balance and grace will bring poise, strength, and equanimity to your everyday routine! It's approachable for most people, and a great place to learn some basic alignment that will help practitioners build the foundation they need for more advanced postures.