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Triangle Pose: The Secret to Unlocking Hip Flexibility and Relieving Lower Back Pain

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April 28, 2023

Triangle Pose

Yoga is a powerful tool for healing and strengthening the body, and Triangle Pose is one of the most beneficial postures for unlocking hip flexibility and relieving lower back pain.


It is a great way to open the hips, while also stretching the muscles around the spine. The Triangle Pose is widely considered a base pose because there are so many derivatives that stem from it. It can be performed by beginners and has more advanced versions.


Since it is a balancing pose that involves the joints of the body, Triangle Pose should be avoided by senior citizens, pregnant women in the third trimester should avoid this pose as well due to the pressure on the hip and knee joints. Also, postnatal women who are just gaining their strength in their hips should avoid this movement.


Continue reading to see just how Triangle Pose can heal both your physical and mental health.


How to Perform a Triangle Pose

To practice Triangle Pose, begin by standing at the top of your mat with your feet hip-width apart. Angle your right and left foot out away from your body.


Inhale and lift your arms to shoulder height, parallel to the floor. Exhale and extend your torso to the right, reaching your right hand down to your shin or ankle (or to the floor if you’re more advanced). Reach your left arm up towards the ceiling, keeping your shoulders stacked on top of each other.


Hold for several breaths, then come back up to standing and repeat on the other side.


Triangle Pose


Benefits of Consistently Doing Triangle Pose

According to a study published in the Journal of Bodywork and Movement Therapies, Triangle Pose can significantly increase hip flexibility and reduce lower back pain. The study found that participants who practiced Triangle Pose for just six weeks experienced a 23% increase in hip flexibility and a 50% reduction in lower back pain.

This is due to the deep stretch that Triangle Pose provides to the hip flexors, quadriceps, and hamstrings. It expands these muscles in complex directions, deepening their range of motion.

Another benefit of Triangle Pose is its ability to stimulate the abdominal organs, improving digestion and aiding in detoxification. As you stretch your torso to the side, you massage and stimulate the organs of the digestive system, helping to move waste and toxins out of the body.

This can lead to better digestion, increased energy, and a stronger immune system.


How Practicing Triangle Pose Can Ease Anxiety

In addition to its physical benefits, Triangle Pose can also have a powerful impact on the mind and emotions. According to a study published in the International Journal of Yoga Therapy, Triangle Pose can help to reduce stress and anxiety by calming the mind and promoting a sense of relaxation.


That’s why deep breathing and coupling mindfulness with stretching in general is so powerful. By focusing on your breath and the sensations in your body, you begin to still the mind, and subsequently, your brain lets go of worries and other ongoing life distractions.


This can create a greater feeling of peace and dramatically calm you down. This holistic practice can help you navigate the challenges of daily life with greater ease and resilience.


Triangle Pose


To deepen your experience of Triangle Pose, try adding some variations or modifications to the posture. Try placing a block or book under your hand to make the pose more accessible. You can even use a strap to help you reach your foot if you have limited flexibility.


You can also try the revolving Triangle Pose (Parivrtta Trikonasana), which adds a twist to the posture and provides additional benefits for the spine and internal organs.


Keep This in Mind

In conclusion, Triangle Pose is a powerful method for unlocking hip flexibility, relieving lower back pain, improving digestion, and reducing stress.


This stretch is great for beginners and has advanced versions for more experienced yogis. I believe this posture is a valuable addition to anyone who wants to relieve their lower back pain.


So next time you’re experiencing lower back pain and or you want to loosen up your hips, step onto your mat and give Triangle Pose a try and experience the many benefits for yourself.







Please share if you found any value in this article, and make sure to subscribe to my newsletter (BELOW) for tons of free evidence-based content.



No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinicians.

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