Triangle Pose at Wall, also called Wall Triangle Pose is a classical yoga posture. Its Sanskrit name Trikonasana at Wall translates word-for-word as: Tri (Three) · Kona (Angle) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings, engage the obliques and open and strengthen the shoulders. Prevents forward collapse. Iyengar fundamental. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners. A wall can be used to make the posture more accessible and support correct alignment. Practitioners with hamstring injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Wall teaches correct alignment
Prevents forward collapse
Iyengar fundamental
Builds body awareness
Full anatomical benefits — muscles, joints, organs →

Avoid If

1

Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Do not try to straighten the legs fully; prioritise a neutral pelvis and neutral lower back over hamstring length.

Props That Can Help

Optional supports — use when helpful, not required

Wall

Standing with the back against the wall provides proprioceptive feedback, helping you understand what true alignment feels like in the pose.

Common Mistakes to Avoid

✕Bending the front knee — keep the front leg straight

✕Collapsing the torso forward — keep the chest open to the side

✕Resting heavily on the bottom hand — it should be light

✕Shortening the underside of the waist — maintain equal length on both sides

✕Twisting the hips forward — keep the pelvis in a neutral plane

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Use the wall for alignment feedback and support
2Step the feet 3.5 to 4 feet apart
3Turn the front foot out 90 degrees, back foot in slightly
4Extend the torso laterally over the front leg — not forward
5Keep the body in one plane — as if between two panes of glass
6Reach the top arm straight up, stacking the shoulders
7Turn the gaze toward the top hand if the neck allows

Pose Details

Helps With

posture correctionflexibility

Pose Type

lateral bend

Body Focus

lower bodyspine

Focus Areas

flexibilitystrength

Best For

beginners

Yoga Styles

iyengar

When to Practice

warm up

Position

standing

Practice Flow

Tadasana Variation: Heel Raises

TR

This pose

Standing Forward Bend

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Stand with back against wall.

2

2. Feet 3.5 feet wide.

3

3. Right toes 90° out.

4

4. Wall supports hips and shoulders.

5

5. Arms in T.

5 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Frequently Asked Questions

Common questions about Trikonasana at Wall

What is Triangle Pose at Wall?

Triangle Pose at Wall, also called Wall Triangle Pose is a classical yoga posture. Its Sanskrit name Trikonasana at Wall translates word-for-word as: Tri (Three) · Kona (Angle) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings, engage the obliques and open and strengthen the shoulders. Prevents forward collapse. Iyengar fundamental. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners. A wall can be used to make the posture more accessible and support correct alignment. Practitioners with hamstring injury should approach with care or consult a qualified teacher.

What are the benefits of Triangle Pose at Wall?

Wall teaches correct alignment. Prevents forward collapse. Iyengar fundamental. Builds body awareness.

Who should avoid Triangle Pose at Wall?

Avoid this pose if you have: Hamstring injuries.

How many steps are in Triangle Pose at Wall?

Triangle Pose at Wall is practiced in 10 steps. Stand with back against wall.

Is Triangle Pose at Wall suitable for beginners?

Yes, Triangle Pose at Wall is a beginner-friendly pose suitable for all levels.

What props are needed for Triangle Pose at Wall?

You may use: wall. Props make the pose more accessible and comfortable.

What conditions does Triangle Pose at Wall help with?

Triangle Pose at Wall is therapeutic for: posture correction, flexibility.

What poses should I do before Triangle Pose at Wall?

Prepare with: Trikonasana, Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.

Triangle Pose at Wall