Yoga Myth: Should I Use the Cue “Imagine You Are Between Two Panes of Glass” in Utthita Trikonasana?

One evening, while doom-scrolling (as one does), I came across a Yoga Journal article by Ryan Peacock (2022). He argued that the cue “pretend you’re in between two panes of glass” in triangle pose (utthita trikonasana) is problematic and may lead to injury. His recommendation? Stop using the cue and instead “adjust your thighs and butt so your femurs sit into your hip joints,” then pull back your front hip to externally rotate the front leg while rotating the chest away from that leg.

I don’t know about you, but I’m not entirely sure I could reliably tell whether my femur is “fully in the hip joint” or not.

triangle pose

Why Some Teachers Say to Avoid the Cue

According to Peacock (2022), the “two panes of glass” cue can limit hip range of motion. The position may cause the top of the thigh bone to sit less securely in the hip socket, flatten the spine’s natural curve, and create instability. This often leads practitioners to overcompensate by pressing into the lower hand for support, which can restrict upper spine rotation (Chang, 2022).

Jennifer Chang (2022) adds that while the cue isn’t inherently harmful, many students lack the hip mobility and strength to rotate the pelvis as if it were truly “between two panes of glass.”

What’s Really Happening in Triangle Pose

So… have I been doing triangle “wrong” all these years? Is aligning hips and shoulders dangerous? Let’s break down the anatomy.

In utthita trikonasana, the sacroiliac (SI) joint rotates from external to internal, while the hip joints flex and move away from the midline (a combination of flexion and abduction) (Kaminoff & Matthews, 2022).

Wait, what? How are the hip joints both moving together and apart? In this pose, your back-leg hip point rotates away from the body, while your front-leg hip point moves toward the body. The “two panes” cue encourages opening the hips while keeping them aligned—ideally stacking one hip directly above the other (Hewes, 2021).

The glutes work to keep the front hip from collapsing inward, while the hamstrings assist in rotating the back hip outward. Your spine rotates to varying degrees based on lower-body mobility. The less the hips can stack, the more the spine compensates with rotation (Kaminoff & Matthews, 2022).

Can Most Bodies Fully Stack the Hips?

Jenni Rawlings (2025) notes that most people can’t completely stack their hips in triangle pose. As a result, the top hip tends to drop slightly, and the gluteus maximus engages to protect the SI joint. She concludes that because the pose relies on active muscular engagement, it’s unlikely you’ll push the hip joints to their anatomical end range.

Pain and Precautions

That said, low hip or pelvic mobility can sometimes cause front knee discomfort. Any pain is your body’s cue to back off and adjust.

So… Should You Use the Cue?

The “two panes of glass” cue can still be helpful as a visualization of what we’re aiming for in the hips and upper body. Even if your hips can’t technically stack, working toward that alignment can be beneficial—as long as you don’t force the body into a position it’s not ready for.

If you find the cue useful, keep using it. Just remember: your body is smart, and it will adapt to keep you safe when you approach the pose mindfully.

Have a Happy and Safe Practice!

Xxx, ifi 

ReferencesChang, J. (2022, June 2). Yoga cues deconstructed: Align your body as if you’re between two panes of Glass. Yoga Journal. https://www.yogajournal.com/teach/anatomy-yoga-practice/yoga-cues-deconstructed-align-your-body-as-if-youre-between-two-panes-of-glass/Hewes, B. (2021). Teaching Yoga: Creative Cueing for Safer Mixed-Level Classes. Yogalife.Kaminoff, L., & Matthews, A. (2022). Yoga Anatomy. Human Kinetics, Inc.Peacock, R. (2022, October 28). A-to-Z guide to Yoga Cues. Yoga Journal. https://www.yogajournal.com/teach/teaching-methods/a-to-z-guide-to-yoga-cues/Rawlings, J. (2025, May 16). Triangle pose: Stay within two panes of glass?. Jenni Rawlings Yoga & Movement Blog. https://jennirawlingsblog.com/blog/triangle-pose-stay-within-two-panes-of-glass