Bound Triangle Pose anatomy

Bound Triangle Pose · Baddha Trikonasana · Tư thế tam giác khóa tay

Bound Triangle Pose mainly works quadriceps, quadratus lumborum (right), external oblique (right), internal oblique (left); it stretches hamstrings (right), adductors, quadratus lumborum (left), external oblique (left); tibialis anterior (right), gluteus medius (left), fibularis group (left) stabilize.

Opening the 3D model…

Stand with the feet wide as in Triangle Pose: right foot turned forward, left foot angled in, both knees straight but not locked. Hinge from the hip joints to tilt the torso to the right over the front leg; the right knee may soften a little. Thread the right arm from the front under the right thigh and around behind it; wrap the left arm behind the back and clasp the hands near the left hip. Use the bind to draw the left shoulder back and turn the chest open toward the ceiling, gaze level or up. Both shoulders rotate inward and extend back, so the front of the shoulder and the chest of the top arm stretch and the external rotators of both shoulders lengthen; the back of the right thigh and the inner thighs stretch while both legs work to hold the stance. If the hands don't meet, link them with a strap; with shoulder pain skip the bind and rest the lower hand on a block. In the 3D model the lower hand reaches under the front thigh and the upper hand round the back toward that hip, still a hand's width apart as with a strap; joining the hands with a strap is a correct way to practise it too.

Muscles in this pose

Working (contracting): Quadriceps, Quadratus lumborum (right), External oblique (right), Internal oblique (left), Subscapularis, Rhomboid major (left)

Stretching: Hamstrings (right), Adductors, Quadratus lumborum (left), External oblique (left), Infraspinatus, Teres minor, Pectoralis major (left), Deltoid (left), Biceps brachii (left)

Stabilizing: Tibialis anterior (right), Gluteus medius (left), Fibularis group (left), Erector spinae, Transversus abdominis

Why these muscles work or stretch

• Quadriceps · Working (contracting): Keep both knees straight without locking
• External oblique · Working (contracting): With the left internal oblique, turns the chest open toward the ceiling
• Subscapularis · Working (contracting): Turns the shoulder inward so the arm can wrap back and clasp the other hand
• Rhomboid major · Working (contracting): Draws the shoulder blade toward the spine to open the chest
• Hamstrings · Stretching: Main stretch, at the back of the front leg
• Adductors · Stretching: Wide stance: the inner thighs stretch
• Quadratus lumborum · Stretching: Lengthens along the top side of the waist
• Infraspinatus · Stretching: The shoulder external rotators lengthen as the shoulder turns inward
• Pectoralis major · Stretching: The chest on the side of the arm behind the back stretches as the shoulder extends
• Deltoid · Stretching: The front fibers stretch as the shoulder extends back
• Biceps brachii · Stretching: The long head stretches as the shoulder extends back
• Gluteus medius · Stabilizing: Steadies the pelvis over the back leg
• Fibularis group · Stabilizing: Presses the outer edge of the back foot down
• Erector spinae · Stabilizing: Keeps the spine long as the torso tilts

Practice cues

• Hinge at the hips first; bind only once the torso is low enough
• Draw the left shoulder back and away from the ear; don't let it round forward
• Press the outer edge of the back foot down to keep the legs steady as the chest turns

Benefits

• Stretches the fronts of the shoulders, the chest and the shoulder external rotators
• Stretches the back of the front thigh and the inner thighs
• Strengthens the legs and trunk muscles as the chest stays open

Cautions / contraindications

• Avoid with a shoulder or rotator cuff injury or a history of shoulder dislocation
• Take care with a hamstring injury or low back pain; soften the front knee
• Never yank the hands together; use a strap instead of forcing the shoulders

Easier variations

• Hold a strap between the hands if they don't meet
• Half bind: wrap the top arm behind the back to the inner right thigh and rest the lower hand on a block

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Bound Side Angle Pose Baddha Parsvakonasana
• Extended Triangle Pose Utthita Trikonasana
• Bird of Paradise Pose Svarga Dvijasana
• Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C
• Bound Half Moon Pose Baddha Ardha Chandrasana
• Bound Revolved Side Angle Pose Parivrtta Baddha Parsvakonasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)