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How to Do - Triangle šŗ (Trikoį¹Äsana) & the History of the Pose
In this blog, I will guide you through a brief history of the Triangle Pose, share various variations, and include a video tutorial to help you practice this quintessential standing yoga pose.
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Trikoį¹-Äsanaāor the Triangle Poseāis an interesting one. There are various schools of yoga around the world, each with a subtle yet distinct approach to performing the pose. Thatās fine, but the problem arises when the language used makes it sound like each school is asserting that theirĀ way is right and yourĀ way is wrong. Clearly, that isnāt the case.
Some schools base their version of Trikonasana on geometry, attempting to align the body in the same way the stars align, syncing the body perfectly with the cosmos. When that alignment is achieved, itās believed that illumination can occur, and the student (or aspirant) can reach the ultimate goal of yoga. Essentially, youāve "completed" yoga.
This approach, as great as it sounds, doesnāt consider individual variability. Some in the tradition would perhaps argue that if you were born with a certain set of limb proportions, youāve been favoured by the "gods". Some would say your limb proportions are karmaāthat your ideal limb proportions for yoga are the result of karmic credit accumulated in past lives.
As for me, with my short arms relative to my torso, I must have been a crook in a past life. Or perhaps a chakra cleanser. Same same.
The Triangle Pose is one of those modern poses. By modern, I mean poses that were highly influenced by gymnastics and bodybuilding culture, introduced into India by their British landlords in the early 1930s and 1940s. As I have written about previously, before this time, most yoga poses were either seated or lying postures, intended for meditation or to prepare the seeker for meditation. Of course, there were a handful of other poses, like headstands (supported by a rope) and Peacock Pose (as mentioned in my previous blog). But most of the modern, recognizable poses that we do and see today were not being practised.
Some Historical Context -
During the early 20th century, India was still under British colonial rule. This period saw an influx of Western cultural practices, including the physical culture movements that were popular in Europe at the time. These movements emphasised strength, agility, and physical fitness, often embodied by gymnastics, calisthenics, and bodybuilding. The British brought these practices to India, where they began to intersect with traditional Indian approaches to health and fitness.
Krishnamacharya, often referred to as the "Father of Modern Yoga," was deeply rooted in traditional yoga but also clearly, pragmatic in his approach. In the 1930s and 1940s, he ran a yoga shala (school) in Mysore under the patronage of the Maharaja of Mysore. The Maharaja was a keen supporter of physical fitness and sought to integrate yoga into a broader fitness regime that could appeal to both Indians and Westerners, including and perhaps most importantly, the British colonial elite.
It is believed that Krishnamacharya, seeking to revitalise and popularize yoga, drew inspiration from the Western physical culture of the time. He likely observed the popularity of gymnastics and other body-centered disciplines that emphasised dynamic movements and strength-building postures. To attract a broader audience, including younger practitioners and especially the British, he adapted traditional yoga by incorporating more physically demanding, visually impressive poses that resonated with this Western aesthetic.
Back to the Triangle -
In the classic text, The Yoga MakarandaĀ ("The Essence of Yoga"), published in 1934 (which holds legendary status in the yoga world), Krishnamacharya introduces us to the Triangle Pose (image below).
In his comments, Krishnamacharya adds:
"The inhalation and exhalation of breath must be equal and slow. Practise this on both sides as described here. This asana must be practised for a minimum of 10 minutes. However slowly and patiently we practise this, there is that much corresponding benefit. Day by day our health improves."
Ten minutes, he says š„“ āand some of you complain when I make you hold it for 90 seconds! š
Interestingly, Krishnamacharya also suggests that this pose can be practised lying down, which my lovely wife Laura demonstrates below - with her usual grace. The lying version is far superior in terms of "stretching," as it removes the bodyās instinct to fight gravity and remain standing - perhaps suitable for a restorative or Yin class. However, the standing version is more common and far superior for the goal of optimal healthāit promotes strength and durability of muscles while forcing you to focus on breath control.
There are a few different versions of this pose, as you can see below. When I discussed this with an ardent yoga practitioner in India many moons ago, it was said that the "original" Triangle Pose, as demonstrated by Yogiraj Sri Swami Satchidananda below (1970), involved both feet pointing straight ahead. Anatomically, this version is more of a lateral or side bend of the spine. My yogi friend suggested that it was Krishnamacharya who turned one of the legs out (external rotation at the hip joint) to transform the pose into what we see todayāan extreme hamstring stretch. I canāt find any additional evidence to support this theory, but itās an interesting perspective on how yoga poses continue to evolve over time.
My personal favourite version is the Iyengar Extended Triangle (below). For me, itās the "daddy" of all standing yoga poses.
In the video below, I demonstrate how I teach the Triangle Pose. My approach is rooted in biomechanics rather than allegiance to any specific yoga school or teacher. I believe there is no definitive "right" or "wrong" way to practice; every variation is simply a heartfelt interpretation.
After that, Laura will demonstrate some variations of the pose and I will briefly explain how each variation shifts the focus to different muscle groups.
Variations -
In this variation above , my wife, Laura Akram, demonstrates the Triangle Pose with a narrow stance, meaning her feet are placed closer together. She also places her hand flat on the ground. This version significantly increases the demand on the hamstring (back of the thigh) of Laura's right leg. Additionally, itās much harder to close the eyes in this stance, as the narrower foot position makes the pose more "unstable." In theory, the less stable the pose, the more your core muscles are engaged.
This narrow stance is a very classical approach, meaning it is favored by yogis of the subcontinent. Many of them view Krishnamacharya's approach, along with the Ashtanga Vinyasa and Iyengar styles, as being too influenced by Western interpretations.
This version of the pose is not universally accessible. If your arms are shorter relative to your legs, it can place significant strain on your lower back and hamstrings. That being said, if you have longer arms, this variation can feel great.
The variation above is the most common version of Triangle Pose, practiced widely in shalas across the US and England, with its roots in Mysore, India. In this version, the hand doesnāt touch the ground but instead hovers. The muscles above Laura's left hip and extending up to her ribs are actively contracting and working overtime to maintain the pose.
I personally donāt believe anything is truly "stretched" in this variation. While the muscles may initially lengthen, they must quickly engage and tighten to support the structure, holding the pose steady and preventing collapse.
This is a great version for seasoned practitioners. However, I donāt believe itās suitable for beginners, as the core demand is too intense. Beginners would benefit more from resting their hand on a block for added support.
A bound version (as shown above) introduces an additional twist element to the pose. While the core muscles remain active, they work harder to stabilize the spine and prevent it from collapsing.
In the version above, Laura extends her arms away from her body (technically, shoulder flexion). This increases the lever, making Laura's core work even harder. Essentially, this variation is primarily an exercise in stability and balance. It's an excellent option for anyone looking to enhance their core strength while staying rooted in yoga poses.
SUMMARY -
As Iāve said many times before (and Iām sure youāre tired of hearing it by now): there is no right or wrong way to practice. The "wrong" way is simply the way that causes you pain or the way you feel you shouldĀ do the pose out of obligation. The "correct" way is the one that works for you. And when it comes to teachers, remember that every teacher has their own approach. Never assume their way is inherently right or wrongāit just serves a specific purpose tied to a particular outcome.
I often chuckle at the irony: so many yoga students and teachers become rigidly attached to their way of doing a pose, entirely closed off to the idea of trying it differently. They become deeply committed to a specific method or school of yoga, all while preaching non-attachment. The irony never fails to baffle me.
Welcome to the paradoxical world of yoga.
Zahir Akram - Eternal Seeker
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