Chair-Supported Triangle

Utthita Trikoṇāsana (chair)

Read what the gnome says

Chair-Supported Triangle! Stand sideways to a chair, place the front hand on the seat, and hinge sideways. Reach the top arm up, legs straight, chest open. Breathe, then switch. Supported triangle gnome.

Works on Hamstrings · Inner thighs · Obliques

How to do it

1. Stand with a chair at the side of the front foot and step the feet wide.
2. Turn the front foot out and reach long over the leg, resting the lower hand on the chair.
3. Stack the shoulders, reach the top arm up and hold; switch sides.

Common mistakes

• Don’t lock the front knee.
• Don’t lean the weight into the chair.
• Don’t hold the breath.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bear PoseBeginner
• Chair PoseBeginner
• Chair Pose with Prayer HandsBeginner
• Chair Warrior IBeginner
• Chair Warrior IIBeginner
• Extended Side AngleBeginner