Fallen Triangle Pose anatomy

Fallen Triangle Pose · Patita Tarasana · Tư thế tam giác đổ

Fallen Triangle Pose mainly works serratus anterior (right), triceps brachii (right), deltoid, obliques (right); it stretches wrist flexors (right), pectoralis major (left), iliopsoas (left), hamstrings (right); rotator cuff (right), erector spinae, transversus abdominis stabilize.

Opening the 3D model…

From Downward-Facing Dog or Plank, shift the weight onto the right hand, placed right under the right shoulder. Lift the right leg, thread it under the body to the left side and straighten it, placing the right foot on the floor on the left. The left leg extends straight back on a diagonal with the outer edge of the left foot on the floor. The hips lift high, the chest opens to the left and up, the left arm reaches straight up, the neck is long and the gaze is forward or up to the top hand. The right shoulder, arm and wrist carry most of the weight; the obliques, glutes and hamstrings keep the hips up; the outer right hip, the front of the left hip and the chest stretch. It is an advanced transition from flowing sequences: practice it only once Side Plank is steady. If you are unsteady, lower the back knee to the floor to take some of the weight.

Muscles in this pose

Working (contracting): Serratus anterior (right), Triceps brachii (right), Deltoid, Obliques (right), Gluteus maximus (left), Hamstrings (left), Quadriceps

Stretching: Wrist flexors (right), Pectoralis major (left), Iliopsoas (left), Hamstrings (right), Gluteus medius (right)

Stabilizing: Rotator cuff (right), Erector spinae, Transversus abdominis

Why these muscles work or stretch

• Serratus anterior · Working (contracting): The supporting hand pushes the floor away, keeping the shoulder blade against the ribs
• Triceps brachii · Working (contracting): Straightens the supporting elbow and bears weight
• Deltoid · Working (contracting): The supporting shoulder bears weight; the top arm reaches up
• Obliques · Working (contracting): Keeps the lower side of the hips from sagging
• Gluteus maximus · Working (contracting): Extends the left hip, lifting the hips high
• Quadriceps · Working (contracting): Straightens both knees
• Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
• Pectoralis major · Stretching: The chest opens to the left and up
• Iliopsoas · Stretching: The front of the left hip lengthens as the left leg reaches back
• Hamstrings · Stretching: Gently stretched as the right leg reaches straight forward
• Gluteus medius · Stretching: The outer right hip lengthens as the right leg crosses to the left, while still holding the pelvis
• Rotator cuff · Stabilizing: Protects the supporting shoulder joint
• Erector spinae · Stabilizing: Keeps the spine long as the chest opens
• Transversus abdominis · Stabilizing: Protects the lower back

Practice cues

• Right wrist under the shoulder; push the floor away so the shoulder doesn't sink
• Press evenly through the right foot and the outer edge of the left foot and lift the hips
• Open the chest from the upper back, neck long and shoulders soft

Benefits

• Strengthens the supporting shoulder, arm and wrist
• Strengthens the obliques and glutes and builds whole-body control
• Opens the chest and the front of the hip and stretches the outer hip of the threaded leg

Cautions / contraindications

• Avoid with a wrist, elbow or shoulder injury
• Take care with an unstable shoulder or a past shoulder dislocation
• Avoid in pregnancy or with acute low back pain

Easier variations

• Lower the back knee to the floor to take some of the weight
• Rest the top hand on the hip instead of reaching up

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

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

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
• One-Legged Plank Pose Eka Pada Phalakasana
• One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana
• Half Wheel Pose (Crown on the Floor) Ardha Urdhva Dhanurasana
• Wild Thing Camatkarasana
• Wheel Pose (Upward Bow) Urdhva Dhanurasana

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)