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Triangle Pose
Trikonasana — Stretches the legs, hips and side body, and opens the chest while building steady standing strength.
How to do it
From a wide stance, reach the front hand forward then down to the shin or a block, extending the other arm up. Keep both legs straight and the chest open.
Benefits
Stretches the legs, hips and side body, and opens the chest while building steady standing strength.
Cautions
Take care with low blood pressure, neck problems (do not force the gaze up) or back injury. Rest a hand on a block or shin rather than reaching to the floor.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 16 kcal |
| 10 min | 32 kcal |
| 20 min | 64 kcal |
| 30 min | 96 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Warrior II
Builds strength and stamina in the legs, opens the hips and chest, and sharpens focus.
Warrior I
Strengthens the legs and opens the hips, chest and shoulders, while building balance and stability.
Chair Pose
A strong pose that fires up the thighs, glutes and core and raises the heart rate quickly.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Triangle Pose?
Stretches the legs, hips and side body, and opens the chest while building steady standing strength.
Who should be careful with Triangle Pose?
Take care with low blood pressure, neck problems (do not force the gaze up) or back injury. Rest a hand on a block or shin rather than reaching to the floor.
How many calories does Triangle Pose burn?
Roughly 3.2 calories a minute for about a 70 kg adult, so around 32 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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