Fallen Triangle Pose (Patita Tarasana): An Inclusive Guide for All Levels

In the diverse world of yoga, there are many poses designed to cater to the different requirements of practitioners. Among these, the Fallen Triangle Pose, also known by its Sanskrit name, Patita Tarasana, shines as a representation of strength, flexibility, and equilibrium. This article will draw a comparison between the Fallen Triangle Pose and the Wild Thing Pose, discussing their benefits, step-by-step instructions, suggestions for beginners, and potential contraindications.

What is Patita Tarasana (Fallen Triangle Pose)?

The Fallen Triangle Pose is a dynamic combination of strength, balance, and flexibility. It offers a compelling mix of the Triangle Pose (Trikonasana) and Side Plank Pose (Vasisthasana), while emphasizing a strong core and open shoulders and chest. This hybrid pose can be a graceful addition to any practice, adding an element of creativity and dynamism.

How to do fallen triangle pose?: A step-by-step guide

Step#1) Start in Downward-Facing Dog (Adho Mukha Svanasana):

This pose provides the right transition base. The yoga pose known as Adho Mukha Svanasana is commonly called the downward-facing dog pose, or simply the downward dog, and sometimes referred to as the bent-head dog pose. This is a posture that involves a forward bend. The term “Adho Mukha Svanasana” has its roots in the Sanskrit language: “adho” translates to “down,” “mukha” to “face,” “svana” to “dog,” and “asana” denotes a posture or position.

Step#2) Shift to Plank Pose (Phalakasana):

From Downward-Facing Dog, come forward into Plank Pose. Make sure your wrists are directly under your shoulders and your body forms a straight line from the crown of your head to your heels.

Step#3) Transit into Side Plank (Vasisthasana):

Roll onto the outer edge of your right foot, stacking your left foot on top of the right. Extend your left arm to the ceiling, finding your balance.

The Side Plank, or Vasisthasana, is a powerful yoga pose that reinforces the arms, shoulders, core, spine, legs, and glutes. This pose also provides a beautiful stretch and opening to the chest. Much like the Side Angle Pose, or Parsvakonasana, another key pose we’ve covered, Side Plank aids in understanding that the core muscles wrap around our body in a 360-degree manner.

Step#4) Enter the Fallen Triangle Pose:

Sweep your left arm over your left ear and step your left foot forward, placing it outside your right hand. Extend your right arm towards the ceiling and turn your gaze towards the extended hand.

Step#5) Exit the pose:

Step back to Plank Pose, and then lift your hips up and back into Downward-Facing Dog. Repeat the process on the other side.

Benefits of Patita Tarasana

The Fallen Triangle Pose is a powerhouse of benefits:

  1. Strengthens the core: As a fusion of balance and strength postures, it significantly targets the abdominal muscles, enhancing core strength.
  2. Improves balance: The pose challenges your body’s equilibrium, honing your focus and balance.
  3. Enhances flexibility: With its stretch to the hamstrings, shoulders, and hips, it greatly promotes overall flexibility.
  4. Boosts cardiovascular health: The dynamic nature of the pose gets your heart rate up, aiding in cardiovascular health.
  5. Invigorates the body and mind: The pose is energizing and can help to reduce fatigue and anxiety, leaving you refreshed and focused.

Patita Tarasana for Beginners

If you’re a beginner venturing into this pose, here are a few tips:

  1. Use props: If the balance is a concern, you can use a block under the hand that’s on the ground for extra support.
  2. Focus on alignment: Pay attention to the alignment of your body. Your shoulder should be stacked above your wrist in the side plank position.
  3. Take it slow: It’s not about how quickly you can get into the pose, but the journey of getting there. Move slowly and mindfully to avoid injury.


Although the Fallen Triangle Pose is filled with numerous benefits, it isn’t suitable for everyone. If you have any severe shoulder or wrist injuries, it’s best to avoid this pose. Those with balance difficulties or high blood pressure should also approach this pose with caution or under the supervision of a trained yoga professional. Always listen to your body and do not push yourself into discomfort or pain.

Fallen Triangle Pose vs Wild Thing

The Fallen Triangle Pose and Wild Thing (Camatkarasana) are both dynamic, energetic poses that encourage strength, balance, and flexibility. However, they’re not the same.

Wild Thing is a back-bending pose that opens up the front of the body, stretches the chest and shoulders, and strengthens the arms and upper back. It’s an intermediate-level pose that requires a high level of body awareness, flexibility, and strength. It involves balancing on one hand and one foot while the other foot steps behind the body and the opposite arm reaches toward the head.

On the other hand, Fallen Triangle also involves balance and strength, but it focuses more on the core and offers a stretch to the hamstrings, shoulders, and hips. It’s not a backbend but rather a twist, and it may be more accessible to many beginners compared to Wild Thing.


Whether you’re a beginner stepping onto the yoga mat for the first time, or an experienced yogi looking to deepen your practice, the Fallen Triangle Pose offers a wealth of benefits. Not only does it provide a powerful physical workout, but it also encourages mindfulness, balance, and focus. Remember to pay attention to your body, take it slow, and above all, enjoy the process of exploring this dynamic pose.


However, yoga is not a one-size-fits-all practice, and what works for one person may not work for another. Always consult with a yoga professional or healthcare provider before starting any new yoga routine, particularly if you have any health concerns. With the right guidance and approach, yoga can be a deeply enriching and beneficial journey.

Leave a Comment