Two Yoga Triangle Pose Variations for Stability and Radiance

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Triangle Pose is a challenging asana that tests balance, flexibility, and strength. Experiment with these two Triangle Pose variations with video included and experience greater stability and a more radiant-feeling pose.

Triangle Pose is a challenging, wide-legged, standing asana that tests your balance, flexibility, and strength. While it’s a common posture, it’s also very difficult. But you can practice a few different Triangle Pose variations to feel more radiant and poised in this posture.

Try These 2 Variations of Triangle Pose for More Stability and Radiance in Utthita Trikonasana

For these two Triangle Pose variations, you will need a yoga block, a chair, and some clear wall space.

1. Triangle Pose Variation: Strong activation through the Legs

  1. Set up your mat so that the short edge of it touches the wall.
  2. Place your yoga block on its lowest height setting at the end of your mat, with the long edge of the block touching the wall.
  3. Come into a wide-legged stance facing the long edge of your mat with the pinky side of your right foot pressing against the block at the back of your mat against the wall.
  4. Use the tactile feedback of the block against your foot to actively press your right foot out into the block and toward the wall behind you.
  5. Lift your left heel off the floor, bend your knee, and pivot on the ball of your foot as you rotate your left thigh bone from deep within your hip socket to create external rotation in your front leg. Notice the muscles that activate deep within your hips as you create this movement, and keep those muscles activated as you turn your left toes to face toward the top of your mat and lower your left heel to the floor.
  6. Root down into both of your feet to stretch and extend your legs as much as you comfortably can. Your back hip may rotate slightly forward, and that’s totally fine. Allow your pelvis to rotate as it needs to find comfort in this position.
  7. Bring the back of your chair directly in front of your hips just off the right side of your mat.
  8. Elongate and lengthen your whole back body so you can grow tall through your spine. Lift your ribcage up away from your pelvis. And then keep this length as you lean your whole torso forward toward the top of your mat. Elongate both sides of your waistline as evenly as possible.
  9. Whenever you find the end of your range of motion, simply relax your left hand down wherever it reaches (without sacrificing any of the length in the left side body).
  10. Rest your right hand on the chair in front of you.
  11. Keep the strong activation through your legs. Continue to press your right foot into the block behind you and actively externally rotate your front thigh.
  12. Gently press your right hand into the top edge of your chair to slowly rotate your torso up toward the sky.
  13. Roll the right side of your ribcage over the left side and spin your left lung toward the long edge of your mat.
  14. Ground both feet into the floor and use this as a catalyst of energy to lift and lengthen all the way through your body to stretch the crown of your head toward the top of your mat.
  15. Hold for a few long, deep breaths before switching sides.

2. Triangle Pose Variation: Elongate and Lengthen the Back Body

  1. Set up your mat so that the short edge of it touches the wall.
  2. Place your yoga block on its lowest height setting at the end of your mat, with the long edge of the block touching the wall.
  3. Place your chair at the top of your mat, facing toward the wall.
  4. Come into a wide-legged stance facing the long edge of your mat with the pinky side of your right foot pressing against the block at the back of your mat against the wall.
  5. Use the tactile feedback of the block against your foot to actively press your right foot out into the block and toward the wall behind you.
  6. Lift your left heel off the floor, bend your knee, and pivot on the ball of your foot as you rotate your left thigh bone from deep within your hip socket to create external rotation in your front leg. Notice the muscles that activate deep within your hips as you create this movement, and keep those muscles activated as you turn your left toes to face toward the top of your mat and lower your left heel to the floor.
  7. Root down into both of your feet to stretch and extend your legs as much as you comfortably can. Your back hip may rotate slightly forward, and that’s totally fine. Allow your pelvis to rotate as it needs to find comfort in this position.
  8. Elongate and lengthen your whole back body so you can grow tall through your spine. Lift your ribcage up away from your pelvis. And then keep this length as you lean your whole torso forward toward the top of your mat. Elongate both sides of your waistline as evenly as possible.
  9. Reach your left arm up toward the sky and keep all of the length you created in your spine and your side body as you fold at your hip joint, stretch your torso forward toward the top of your mat, and reach your left arm forward on the seat of the chair in front of you to rest your fingertips toward the back edge of the seat of the chair.
  10. Press your fingertips down into the chair and use this bit of leverage to rotate your torso up toward the sky. 
  11. Roll the right side of your ribcage over the left side and spin your left lung toward the long edge of your mat and reach your right arm up toward the sky—option to lift your gaze up toward your right hand.
  12. Hold for a few long, deep breaths before switching sides.

Yoga for Every Body: Enjoy This Triangle Pose Tutorial Video with YogaUOnline

Experiment With These (And Other) Triangle Pose Variations 

Triangle Pose or Trikonasna Pose variation with the extra support of practicing with a chair

It’s always wise to play with various variations of different postures (especially postures that you practice regularly) to give your body new feedback and information about specific shapes.

Play with these variations and any other variations of Triangle Pose that you like to find the optimal alignment for your unique body.

Leah Sugerman, E-RYT 500, YACEP, yoga writer

Leah Sugerman is a yoga teacher, writer, and passionate world traveler. An eternally grateful student, she has trained in countless schools and traditions of the practice. She teaches a fusion of the styles she has studied with a strong emphasis on breath, alignment, and anatomical integrity. Leah teaches workshops, retreats, and trainings, both internationally and online. For more information, visit www.leahsugerman.com.

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