Side body and hips

6 Triangle Pose variations, from gentlest to strongest

Also called trikonasana, triangle stretch, extended triangle.

A standing side bend over a straight front leg, which lengthens the whole side of the body. Chair and short-stance versions bring it within reach of most people.

The chair version is a seated side bend with no standing demand at all. Same name, different practice.

Start here

The list runs from the most supported version to the most demanding. Triangle: Chair is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.

Every version in the library

1. 1 · Spinal Mobility · 30 to 60 seconds

   Triangle: Chair

   The most accessible triangle: a seated lateral stretch that improves side-body flexibility with no standing demand, suitable for all back profiles.

   Make it work for you: Arms by side if restricted

2. 2 · Spinal Mobility · 30 to 60 seconds

   Triangle: With Block

   The block raises your hand position, reducing the depth of the side bend while still providing meaningful lateral chain mobility and spinal lengthening.

   Make it work for you: Forearm on thigh. Short stance. Micro bend cue

3. 3 · Spinal Mobility · 30 to 60 seconds

   Triangle: Forearm on Thigh

   Your forearm resting on your thigh provides significant support, making this lateral stretch accessible while gently improving side-body flexibility.

   Make it work for you: Block. Chair. Short stance

4. 4 · Spinal Mobility · 30 to 60 seconds

   Triangle: Short Stance

   A shorter stance reduces the stretch intensity at your hips and spine, making lateral mobility work more accessible while still improving side-body flexibility.

   Make it work for you: Block

5. 5 · Spinal Mobility · 30 to 60 seconds

   Triangle: Back to Wall

   Wall support gives you tactile feedback to prevent over-rotation, helping you maintain proper alignment while stretching your lateral chain.

   Make it work for you: Block. Short stance

6. 6 · Spinal Mobility · 30 to 60 seconds

   Triangle: Classic

   Opens your side body through lateral spinal flexion with a rotational component, improving the flexibility of your lateral chain and helping to reduce one-sided stiffness.

   Make it work for you: Block. Forearm on thigh. Short stance

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.