TUTORIAL: Triangle Pose

Triangle Pose


Kiana Ng Yoga


Triangle Pose is a great hamstring opener & an awesome beginner pose. When I first took my yoga teacher training, I was surprised at how intricate the alignment is with this pose! As intricate as it may be, there is also many modifications that can be used in this pose.

Alignment Principles

  • Begin in warrior II
  • Straighten the front leg (create a small bend in the knee to avoid hyperextension). Option: place block behind calf to help avoid hyperextension
  • Without turning the body or torso, inhale to hinge from the hips as you reach the front finger forward as far as you can
  • Exhale to bring palm to shin, block/mat on the outside of the leg, or hook big toe with peace fingers
  • Take back arm up towards ceiling
  • If okay on neck, take gaze to top hand and take head back to keep it in line with the spine
  • Drop top ribs into bottom to create equal length through both side bodies
  • Create energy from finger tip to finger tip by keeping bottom fingers/hand light on resting place as you actively reach through the top arm
  • TIP: Keep torso inline with hips and bottom thigh by wrapping the bottom rib under and taking the top ribs back, as if you were to spin your torso to face the ceiling. AVOID leaning forwards to the inside of the bottom thigh – keep everything stacked!
  • TIP: Lean back slightly to align torso with bottom thigh

Prep. Poses:

  • Virabhadrasana II (Warrior II)
  • Utthita Parsvakonasana (Extended Side Angle)
  • Prasarita Padottanasana (Wide Legged Forward Fold)



  • Bend bottom leg for tight hamstrings
  • Take hand to shin, block, or big toe
  • Float & lengthen both arms forwards by ears (“holding a beach ball” action)

How Flexibility Decreases Aches, Pains & The Chance of Injury



Kiana Ng Yoga

In the world of sports, many of us have heard that flexibility is important after a long and hard training session. However, not many people know why it’s good for you! Read below to find out how increasing your flexibility can help you.

  1. Flexibility decreases the chance of injury. By increasing your range of motion, it’s easier for your muscles and joints to adapt to movements without putting strain on them.
  2. Flexibility helps to reduce aches & pains. Because stretching involves relaxing the muscles, it counteracts the tightness that’s created in areas of the body from the activities you do throughout your day. For example, by stretching out, relaxing and opening up your hamstrings, quads and hip flexors, this will help to reduce lower back pain caused from constant sitting or stress.
  3. Flexibility improves posture. By stretching out the muscles, you can release tension from the areas of the body that are tight. To counter tightness, you need to lengthen out the muscles to re-open the body so that better posture is more easily achieved.
  4. Flexibility helps to decrease stress. Especially in yoga, stretching is linked to relaxation and letting go of any stressful experiences that happened throughout your day. Stress causes muscles to become really tight, often resulting in knots in the shoulders and back (which also leads to slouching posture). So by stretching out, you’re releasing any effects of stress that you’ve been holding in your body.

With love,



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