Root to Rise: Flowing from Warrior II to Triangle Pose

In yoga, the most meaningful shifts often arise in the quiet moments—a deeper breath, a subtle shift in alignment, a conscious transition from one shape to the next. At Yoga Muse, we believe that how we transition matters just as much as where we're going.

One of my favorite sequences that embodies this philosophy is the transition from Warrior II (Virabhadrasana II) to Triangle Pose (Trikonasana). It’s a quiet yet powerful journey—from grounding to expansion, from strength to spaciousness. 

The Grounded Power of Warrior II

Warrior II invites us into presence. It’s a strong, steady stance that encourages rootedness through the lower body and expansiveness through the upper body.

With the front knee aligned over the ankle, the back leg firm and active, and arms extended in opposite directions like we’re holding space for both past and future, the body creates a dynamic tension that awakens awareness. 

This pose:

• Roots deeply through the legs, engaging the quadriceps, glutes, and deep hip rotators for stability

• Encourages chest opening and arm extension, expanding the upper body

• Activates the core to support spinal alignment

It’s not flashy, it’s fierce in its stillness. Warrior II is a reminder that standing your ground can be a form of grace, teaching us to hold our ground with integrity—steady, calm, and alert.

The Expansive Lift of Triangle Pose

From the rooted strength of Warrior II, we move into the length and lift of Triangle Pose. This shape invites an unfolding—both physical and energetic.

As the front leg straightens, the inner thighs hug gently toward the midline, creating stability in the pelvis. Reaching forward with the leading hand initiates elongation through the side waist, and tipping from the hip crease (not the waist) allows the spine to remain long and neutral, while one hand grounds down and the other floats up.

Triangle Pose asks us to explore:

• Spiraling the heart to openness, twisting through the spine, from tailbone to crown

• Rooting through both feet to create lift and length through the side body

• Continuing the stability of Warrior II, combined with softness to twist and expand

This isn’t a pose about reaching for more—it’s about uncovering what’s already present, held gently through alignment and breath-led awareness.

The Transition: Presence in Motion

The flow from Warrior II to Triangle is more than a physical shift—it’s a study in embodied presence. Rather than rushing from one asana to the next, we can slow down and savor the unfolding.

Here’s one way to experience the transition:

• Begin in Warrior II. Ground through both feet and center the breath. Feel your roots.

• Inhale to straighten the front leg, engaging the inner thighs and lifting through the pelvic floor.

• With a long exhale, reach forward with the front hand, extending through the side body while keeping the hips anchored. Feel the side waist lengthen.

• Tip from the hip crease to lower the hand to the thigh, shin, block, or floor—wherever you can maintain length through the spine.

• Stack the arms, soften the gaze, and breathe into the space you've created.

The magic often lies in the in-between—that moment when grounding gives way to reaching. Pause in the in-between. Notice the energy that shifts as you move from rooting to reaching. It’s gold.

Watch this transition on Instagram

Why This Sequence Matters

This transition is not just functional; it's deeply instructive. It helps us:

• Refine proprioception and breath-body awareness

• Strengthen the hips, legs, and core while improving flexibility

• Cultivate grace in movement, not just in posture

• Understand that transitions are integral to the practice—not just the poses themselves

A Muse-Worthy Reflection

Moving from Warrior to Triangle isn’t just about changing physical shapes—it’s a shift in mindset. One posture anchors us to our foundation, while the other lifts us into openness. Together, they offer a powerful lesson: strength and softness are not opposites. They are teammates.

This practice reminds us:

• There’s beauty in the in-between

• There’s wisdom in the pause

• There’s power in the energetic shifts

Whether you're stepping onto your mat or navigating the shifting rhythms of daily life, may you move with intention, breath, and heart.

Ready to explore this in your body? Join me in class this week—we’ll explore it together!