Trikonasana (Triangle Pose)

Posted On October 18, 2020

Trikonasana is a standing yoga asana. The name trikonasana is derived from Sanskrit and in English is known as Triangle Pose. (Trikona= Triangle; Asana= Pose). It pronounced as Tree-kone-nah -sah-nah. It gets the name from its final form which resembles a triangle.

how to do triangle pose (trikonasana)

Practicing this asana regularly will improve the balance, flexibility, and strength of your body. It stretches your hips, groins, hamstrings, calves, spine, chest, and shoulders. This asana helps to treat flat feet, osteoporosis, and infertility.

Also, it reduces back pain, neck sprain, and sciatica, but perform it under the guidance of an expert in these conditions. 

According to the yoga masters, it helps to unblock the energy pathways of your body.

Preparatory poses

  • Katichakrasana
  • Tadasana
  • Vrikshasana

Follow up poses

  • Virabhadrasana

Benefits of Trikonasana

  • This asana provides strength to your knees, ankles, legs, chest, and arms.
  • It stretches and opens up your hips, groins, hamstrings, calves, spine, chest, and shoulders.
  • Improves the flexibility of the spine.
  • It is beneficial to reduce stress and anxiety.
  • It stimulates the abdominal organs, which help to improve digestive functions.
  • Improve the blood flow in your whole body.
  • Also helps to reduce back pain, neck sprain, and sciatica. 
  • This asana is very helpful to treat flat feet, osteoporosis, and infertility.
  • Improves both physical and mental balance. 
  • Reduces discomfort during the menstruation.

Steps of Trikonasana

  • To get into this asana, first, you have to stand straight and place your legs 3-4 feet apart.
  • Now turn your left foot outside by 90 degrees and right foot in by 15 degrees.
  • Ensure that the weight of your body is balanced on both the feet equally.
  • Now inhale deeply and slowly spread your both. Keep them parallel to the ground.
  • Then as you exhale, bend your body to the left from below your hips, keep your waist straight. Lift your right hand up in the air and bring down your left hand towards the floor. Make sure that both hands are in a straight line.
  • Now as per your comfort, place your left hand on your ankle, shin, or the floor outside your left foot. Just ensure that you do not distort without the sides of your waist. 
  • Stretch your right hand toward the ceiling, it should be in line with the tops of your shoulders. Turn your head to the right and gaze at the right palm. (You can keep your head in a neutral position if you’re feeling uncomfortable).
  • Always bend your body sideways, not forward or backward. Keep your chest and pelvis wide open.
  • Hold this position for a few seconds, and try to stretch as much as you can. 
  • Take long and deep breaths. Relax your body and mind with each exhalation.
  • To get into the starting position, inhale and gently come up. Bring your hands down and straighten your feet.
  • After that, repeat the same process on the other side.

Trikonasana Variations

These are some common variation of Trikonasana (Triangle pose):

  • Utthita trikonasana (extended triangle pose)
  • Baddha trikonasana (bound triangle pose)
  • Parivritta trikonasana (revolved triangle pose)
  • Supta trikonasana (reclining triangle pose)

Precautions and Tips

These following points of caution you should know before you perform this asana.

  • Keep 3-4 hours gap between your meal and practice.
  • Perform each and every step gently and carefully. Don’t rush otherwise you could hurt yourself. So be careful.
  • Avoid this asana if you are suffering from headaches, migraine, diarrhea, low or high blood pressure, and heart problems.
  • Also, if you are suffering from neck, back, ankle, or shoulder injuries, then you should avoid this asana.
  • High blood pressure patients can perform this yoga asana but without raising their hand over the head. 
  • Those who have a neck problem and high blood pressure problem should keep their head in a neutral position. Don’t look upward.
  • If you have a heart problem, then practice this asana against the wall. Do not raise your arm, place it along the hip. But it will be best for you if you consult with the doctor before performing this asana.
  • It will be best if you practice yoga under the guidance of an expert.

Also Read:

Bhujangasana (Cobra Pose) – Steps, Benefits, and Precautions
Virabhadrasana (Warrior Pose I) – Steps, Benefits, and Precautions
Tadasana (Mountain Pose) – Steps, Benefits, and Precautions

Written by HealthE-gyan

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