Triangle Pose | Trikonasana | Foundations of Yoga

Learn the Triangle Pose - or Trikonasana - in the latest video in our Foundations of Yoga series! Here Adriene breaks down the single posture from the foundation - the ground up- working with action and alignment. This is great for beginners, great for those interested in attending public classes and even great for experienced yogis who want to deepen their practice and invest in a more mindful active practice. Extended Triangle Pose is great for the whole body and can relieve stress in the system. It strengthens the legs and back and is a great pose to radiate from your center and strengthen your core.
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

[@WisdomWithin999]

You haven't aged a day, I've been loving your home yoga videos for so long and now that I'm finally a yoga teacher myself I keep coming to these foundational pose videos

[@captainellebasi]

same 😃!!

[@luluvaldy9985]

Great to come back to this oldies but goodies! Wonderful to see how Adriene has grown from 'Texas gal' to 'Sophsticated lady'😂

[@Ginatus]

Probably won't have time for the longer practice today, but did this little one :) I was a bit impatient (and my arms hurt lol), so I switched sides early and then improvised a little flow with triangle pose. Maybe rushed it a little bit today, but that's how it is sometimes. Have a good day everyone :)

[@williamb7275]

🤗

[@Ginatus]

Hi William :) :)!

[@williamb7275]

@@Ginatus Hello!

[@talonthehand]

Day 99 (part 1!) of the current run. Honestly just keeping my arms extended for so long is a big workout for my shoulders (I have some Issues with my shoulders), so I'll keep it in mind. I'll do the other video for today in the evening.

[@Hong_Mei]

💖💖💖thank you Adriene!

[@TheClarkeh]

Love Day 7 🙏 part 1

[@ErzsCal]

Thank you Adriene ☀️ Day 7 Love June’23 See you tomorrow 🧘🏻‍♀️ Namaste 🙏🏻

[@CeciliaKautzman]

LOVE 💗 | June 7, 2023 | Part 1 - Enjoyed coming back to this foundational practice, Trikonasana really is a full body pose, I love the good stretch in the inner thigh area too from this pose. Off to Part 2! 🙏

[@marianaedith744]

Thank you, you inspired me!

[@lisameakin1706]

This was perfect for me this morning. Thank you.

[@yogawithadriene]

Time and space my friend. Mainly space. I used to collapse down into this guy before my practice had allowed for any space. In this video I purposefully do not go all the way into the posture- finger tips or palm on earth- to encourage folks to stay up and give it space. That connective tissue needs time. Also, lean back a little bit. I love to do this. It helps create space. I hear you my friend. I dreaded this guy for a long time. Now, we are in love. Stick with it dear yogi! I send love!

[@fluffyross2297]

That was a beautiful yoga practice. I found triangle pose challenging, but it was a fun challenge. 😄 definitely one to come back to again in the future. Thank you Adriene really fun practice, can't wait to do the next one. I'm loving this months playlist LOVE. ❤ it's so cool, I love it you do these playlists. See you in the next Video, Namaste 🙏 ♥

[@RobertaA7]

Thankyou, Adriene xx I really love doing these foundation videos!

[@acrustycat]

Your sense of humor and brilliance of teaching are an amazingly rare combination! Your videos make it so easy and fun to learn the important points of each pose. Thank you so much Adriene- I really appreciate these videos!

[@isis-santos-costa]

Lovely practice 🌸 Thank you, Adriene Namaste 😊🙏❤️🌟

[@GlitterEnby]

Thank you for doing this video. I'm a beginner and have been finding this pose to be pretty tricky. You explain it so well and with a good sense of humor.

[@jadehighiyogadancefusion6736]

Trikonasana IS tricky! Adrienne does a great job of explaining the pose, especially reminding us that every pose begins with a strong foundation! That's KEY! Something else I've found really helpful and essential for building a strong foundation is integrating the sacrum to the lumbar spine, even as you reach down toward your shin! Maintaining the connection on the back side of the body is a game-changer ; )

[@Shaiifalii]

Adriene this triangle pose is the most intense pose I have ever done. I love the fact that you do yoga as yoga with slow breaths and controls, and not as an exercise. I think the most important thing is to never let your heart race while doing yoga (never rush!) which I see in your videos. Great job!!

[@theweeklynote]

This pose like many others became an absolute favorite once I started doing it more often! That stretch in the full expression is so amazing, and I usually feel my hips adjust after doing this. I noticed that I was definitely dumping all my weight and not being as mindful of my side body engagement. The more I do the foundations with you, the more mindful I become about keeping more of my body active instead of just forgetting about, say the top of my legs when I do table top. Many thanks and Namaste 🙏

[@ak2944]

This is harder than it seems!! Thank you Adriene for this wonderful explanation of the pose.

[@yogawithadriene]

Bless you Kerem! I swear changing my thoughts and words had almost everything to do it with it! I'm loving the journey and learning to love the challenges. Thanks for the kindness!

[@yogawithadriene]

Thanks Richard! Great to be back! Gotta keep our Foundations going! Build everything from a strong foundation! In fact, that is my mantra todayy!

[@samanthanijmeijer9203]

Love these foundations videos. They are a good reminder before teaching the pose to my yogaclass today.

[@williamb7275]

Love day 7, done on the 8th. 977 days.

[@redandgreenoverarms]

A friend suggested Trikonasana for strengthening my core. I have osteoarthritis. After a week of doing this by your video, I can already feel the difference. Thank you for sharing your knowledge!

[@amitabhsharma4408]

thanks Adriene :)

[@biogeniclife]

Hi! I really love your personality! So I subscribed! I came to see two of your videos while looking for the suggested stretched for my sciatic and pudendal nerve pain. I dont usually subscribe to fitness videos nor would I even think of making it a part of my life but your explanations are so good I even think I may want to study Yoga just to give my pain issues more work. I really am not an active person, I am more of a cerebral person but perhaps I may find a great teacher that could live up to your very helpful and bright way you express yourself. Thank you so much you have no idea!

[@yogawithadriene]

I love this- this makes me smile so so so big! YOU ROCK MAMA! Keep surprising yourself and keep baby rolling around next to you with that energy! Stay tuned for a "yoga while baby is sleeping" sequence that should hit in the next month! xooxoxoxox keep in touch!

[@ReginaLynnavatar]

Good morning , thanks for the instructions on how to do triangle pose , very nice. Now I'm scooting over to the next practice . Namaste 🙏🏻 ❤🐶🐾

[@ReginaLynnavatar]

7:35

[@12manushi]

Thank you, my arms were burning with pain haha. thank you :)

[@yogawithadriene]

I am so glad. I lost my voice for 3 months this summer- so I am particularly grateful and giddy to welcome your sweet comment now. Thank you! :)

[@kathburrows1275]

Absolutely looooove Adriene's videos. As a yoga teacher trainee I find this invaluable, this really helps me to learn how to get the message across in an effective way to participants and provides them with a solid foundation work from.

[@Abby-wq7yl]

today’s practice done on: * 6/8/23: quick little practice after my run, i feel like this one was hard to hold and my legs were getting tired, but practice makes perfect. love day 7 🌈

[@kishorbhushan8292]

hey I from turkey . i love the way you explained it

[@heidimarx3724]

Thanks Adriene for those tips. I could feel more of a stretch going on in the 2nd side than on the 1st (guess I was collapsing into it)

[@jenliu3903]

Thank you very much for every detail of what exactly I need❤❤❤🙏🙏🙏

[@eimearferguson7539]

Hey Adriene, was so excited to see you back. Triangle is one of my favorite poses and your explanation was amazing. I am just starting my journey on becoming a yoga teacher and your explanations on postures are so inspirational and so well explained. Thank you!! Namaste.

[@riomaeblanco1281]

I find this pose difficult particularly when I started to extend my torso forward and then slowly placing my hand on the shin, after which my pelvis creates this cracking sound and I can feel an unusual sensation on my lower half body 😟 I will have to pay more attention to this asana and hopefully one day I can achieve it without feeling any pain or tension, just balance and length on my body ☺️ Thank you Adriene, namaste 🙏🏻

[@yogawithadriene]

Practice and all will be there for you- it already is. Practice and you will have a truth to speak from. If you are speaking your truth you can do no wrong! Get it sister! Send questions, thoughts comments conversation my way anytime! I am a teacher - but I am a student first and always! (ALWAYS) Good luck to you!

[@martinavasil]

Well, clearly I was doing this pose wrong for the past 6 years lol; great to revisit the basics! Glad it was on the calendar

[@xminuteflow4207]

Thank for teaching the foot alignment. It is very important information.

[@cherylyeo25]

Wow back to basic and LOVE the pose M Flexible however this total isolation n focus on the pose - wow whee! Brilliant - return to core LOVing this and thanks for this video to the mix as its new for me :) Namaste to all practising and May you find ease within

[@dongrey8975]

This is the one pose, that starts it all. One needs a strong basis in this movement to go on to others. IMHO~!

[@lissaschubert5191]

Thank you Adriene! This helps so much! I start teaching in October, and being able to see the way that you describe things help me so much in the way that I will be able to portray to my students! I don't always know everything to say just yet, so I am super nervous, but I know that everything will work out! Keep smiling :) xoxo

[@mcdglm]

Thank you for the upload! I'm just a beginner and trying to get my bearings. Its hard to ask the teacher in class esp when I do the lunchtime crunch. HAving this upload really helps improve my practice. :)

[@_nataisiahamina]

Ahhh this pose kicked my butt haha but great job explaining it!!

[@gabkathoffbro2067]

Great! Namaste!

[@yogawithadriene]

I don't mind the joke! For the backward folding- TIME. Give it time and practice and let it unfold. Sun Salutation video is a great practice for that- getting the body moving and warmed up. Gentle back bends can begin to unfold to greater ones there and in TIME. Time and space. Hope this helps! There will be back bending video specifics coming soon - but again, I say tackle that Sun Salute video for a few weeks- and let me know how it goes!!!

[@amandaritzau2602]

MAaaan I wasn't doing this triangle pose right. This is another great exercise ♡

[@jillthorne2821]

Brilliant , this gave me lots more visualisation cues to help move into this pose

[@richardsmith2115]

thank you and great to have you back

[@ginamarselle5989]

Hello Adriene, I had a baby last year, and I am trying to lose my last 13 pounds. I have been struggling, however, I came across your youtube channel "yoga for weight loss". Well, I am a beginner with yoga, and I didn't feel like I could do it. However, I did, and I have been doing your yoga regularly to supplement my running and cross training. Thank you for doing these videos, and making yoga fun, also, you're entertaining as well. Even my baby is rolling around next to me, doing his yoga.

[@hazelbradley2390]

Done on these dates: - 07/06/2023 🥰

[@merissaxhelili7699]

Wow that was a GOOD leg stretch!

[@yogawithadriene]

HaHA! I love it. Great minds think alike! Or nerds- whatever! I love it! I will absolutely check out this movie and report back.

[@rickymagilljr.8129]

As soon as you said, "This is not easy," I was like," Nope!" 😆 But seriously, thank you 🙏🏽

[@pattiwnek374]

Does anyone know if I am supposed to keep my front leg straight (knees locked) or do I soften the knees a little bit?

[@nagilquinell6263]

I recognised, the hip is rotating as well, which shall not happen in Trikonãsana. This happens even easier when the back foot is rotated slightly. Therefore it shall not be rotated. In your video you autocorrect this in minute 3:43. Correct me if i am wrong.

[@seasidecardreadings]

Really super difficult again but it's good. I'm getting that core to strengthen.💕

[@HellyWelly93]

Nice one 🙌

[@marianneravaud1145]

love

[@karrotlow]

I can't do triangle pose so thank you Adrian for this video that helps me

[@actorjulianshaw]

just what the doctor ordered, love this one. :)

[@therightlevel]

Today July 28, 2023, Still catching up from the big hiatus.....should have done June 9, 2023....3 of 2 had to do this short one

[@benjamincordes207]

Thanks for sharing these great videos. Very good instruction and you have a pleasant way of talking.

[@skfhdsjknldgfv]

This is one of my favorite poses. I’ve done a handful of your videos and am looking for more flows with triangle pose.

[@yogawithadriene]

Perfection!!!

[@lampoantonio4605]

This video is very well done and helpful! Thank you!

[@yogawithadriene]

Thank you my dear! Your note inspires me too! In the future I hope to build a place where teachers can connect on my new website! A resource center with a personal feel! Stay tuned! Keep in touch...

[@karrotlow]

I can't do triangle pose thank you so much for this Adrian it helps me

[@AmaTron]

Day 7 of June❤️🙏🏼 day 828

[@nicolemostofa7923]

good to be learning the foundations

[@alisonmadalinski747]

Thanks for these videos! I knew I was doing something wrong in this pose :(

[@MollyRoachSings]

youre brilliant

[@ashasingh7262]

You're an awesome gifted Yoga Muse and teacher! I discovered that I used to "hold my breath" while doing Asanas. No wonder Yoga used to be painful-duh-LOL! Thanks for the detailed breathing, position directions, and the Sanskrit names for these Asanas. Do you plan to teach or explore Kundulini Yoga, the eye positions or hand mudras? Namaste.

[@kimywony]

I've put my morning toast on as the start of the workout and just after the hop the toast just miraculously finished :6

[@Balancetrainingforum]

great video very helpful.

[@musenji]

I love the self-referential extra groove at 1:56. When I saw the first hand go at 1:54, I had the exact same thought, hahaha. Also this is the second time you've mentioned Titanic. :D If you generally like the idea of a Romantic era type story that unfolds on a boat, I highly recommend the Legend of 1900. It has some fantastic moments.

[@jefrrydengah5224]

Thanks 🙏🙏🙏

[@alansykes5227]

...but how much rotation in the hips? square to the side? or allow them to twist slightly towards front of mat to alleviate hip joint compression?

[@saajidazhar1543]

Great alternative to Ambien :D

[@eddycho7282]

Now do this pose cloaking the self with a heavy wolf blanket before pondering what a down wolf looks like, W3 loss our Blue too long ago, as well as Grace. But my little sister is Gracey now, hope you find your mystic Bluetiful metalutional gift.

[@redjamie03]

Hips need to be squared to the front. Your left hip should not move round or you will pull your lower back muscles. Almost every teacher I've ever had does this pose incorrectly.

[@priscilagalvao6165]

🙏🏻💖🌈

[@christinewilliamson914]

I find this one hard becoz lifting my arm up to the sky is hard since I’ve previously suffered with frozen shoulders in the past

[@debbiejimenez7591]

I'm new to yoga and I'm having trouble with this pose. It always feels like I'm hyperextending my front knee when I bend forward. Should I be bending my front knee a bit?

[@ParsleyLeavesYT]

I'm finding some discomfort in the ankles when I do this and the warrior poses, do you have any advice on that?

[@aminakoroma3044]

my inner thighs are pulsating when sitting on a chair. This is my first time doing this pose. is that normal? I realised that heel to inner arch is better than hell to hell to keep my stability.

[@AutumnSeaveyHicks]

Hey Adriene, Any tips on not locking the knees in this pose? I have a natural tendency to hyper extend at all times. Whoops :) Great foundation videos! THANK YOU!

[@AutumnSeaveyHicks]

+SmokeBox thanks so much!

[@cindybrady2741]

SmokeBox m

[@cmug1220]

Autumn I would focus on engaging the muscles more consciously around your thighs and rather than letting your knees push back, try to keep a little bend in the joint

[@ellieking4132]

@@cmug1220 oh my gosh, I had the same issue as Autumn and was beginning to despair a bit, but just tried it while engaging the thigh muscles and it was SO helpful, thank you!!

[@jeneyify]

I have just started doing yoga and after a while my back hurts, should I stop doing yoga till my pain subsides?

[@Beckswillson]

did anyone else find that their arm that was in the air started to ache?

[@JuneAlfabeteOchoada]

me

[@ErykaSoleil]

My arms started aching most while holding them out parallel to the floor.

[@ohm08]

And a big love love back to you. i however dont call the pose "a guy "for Obvious reasons ;) i tried the old leaning back thing that you suggested .....and it worked so thx for the tip, uh not that i think off you as a waitress or anything offcourse but uhm awell that was lame. thx for the suggestion! AND ....have a great weekend. hup on the mat bye

[@drnayansolanki]

how to breathe?

[@2454605]

Helpful cues and alignment would have been not locking the knee and also the opposing hip plastering back as it starts to rotate down.

[@xiaomiyoga]

16.11.2020 ✅

[@ohm08]

hi adriene, great to c u ba ack!!! ;) why is this one,one of the most difficult postures?? i allways end my sessions with this and it seems so hard. forward and backwards are relativly "easy "but this one , ive kinda to grow dislike it(we dont use hate in yoga now do we) bla bla . i just dont get it. feeling lean and warm and so and then this posture, i look rediculous when trying, WHY????????

[@kirtiseth5614]

I can see, your dance practice background here..

[@ohm08]

sorry about the stupid "tip joke " what was i thinking. ha..hm, im alowed to ask anything about yoga right, since ive only studied yoga by book you r my first teacher...yeahh. ....but those backward bends ey im hoping ever to get into the diamond position but maybe im to old to accomplish that, but do you have suggestions that make the backward foldings easier or less , yeah less what.. anyway hope to hear your advice on the backward things cu

[@jasjotdhanjal5537]

India yoga.

[@chrisnadalin]

Basic fundamentals... "a lil' teapot"

[@yogawithadriene]

:)

[@Eric_lee610]

OMG SHE TALKS SOOOOO MUCH… ITS A FOLLOW ALONG VIDEO…