Bound Triangle Pose - Baddha Trikonasana

Bound Triangle Pose - YanvaYoga


Bound Triangle Pose or Baddha Trikonasana, is a standing yoga pose that improves balance, flexibility, and stability.
Baddha Trikonasana is a Sanskrit term that means “Bound Triangle Pose.” This name is derived from the Sanskrit words “baddha,” meaning “bound,” and “trikona,” meaning “triangle.”
It involves twisting the torso, stretching the hips, legs, and spine, and strengthening the legs, hips, and core muscles.
This pose offers a variety of physical and mental benefits, making it an important part of a well-rounded yoga practice.
Regular practice of Baddha Trikonasana can help improve overall well-being and physical fitness.

Step-by-Step Instructions

Step 1
Begin in a lunge pose.
Step 2
Lower the back heel and rotate the foot inward by 30 degrees.
Step 3
Position both hands on the ground inside your front foot.
Step 4
Take a deep breath in, then exhale as you fold your torso inside your front thigh.
Step 5
Using your right hand, reach back and hold the back of your right calf.
Step 6
Slide your right shoulder underneath your right thigh, allowing the top of your shoulder to touch the back of the calf.
Step 7
Place the back of your right hand on the outer part of your right hip.
Step 8
Swing your left arm up and grasp your left wrist behind your body with your right hand.
Step 9
Rotate your left shoulder over your right shoulder and face downward.
Step 10
Straighten your right leg.
Step 11
Lift your torso until it is parallel to the floor. Press your knee into your hand and your hand into the knee, creating an isometric tension where they move in opposite directions.
Step 12
Twist your ribs and abdomen upward. Face upward, maintain the posture, and breathe.
Step 13
To release, face downward, bend your front knee, and release the grip. Place your hand on any side of your foot.
Step 14
Repeat the sequence on the other side.

Benefits and Contraindications


Strengthens legs, knees, ankles, abdominals especially obliques, back

Stimulates function of abdominal organs

Stretching legs, muscles around the knee, ankle joint, hips, groin muscles, hamstrings, calves, shoulders, chest and spine

Improves balance and stability


If you have any neck injuries, you should avoid looking up at the ceiling

Digestive issues

Lower back or spinal injuries

Uncontrolled blood pressure

Pregnancy after the first trimester

Heart problems

Photo poses in different angles

Modifications, Props and Tips

  • If you have tight shoulders or find it difficult to bind your arms behind your back, use a strap to help you reach your hands.
  • If you have neck issues or feel dizzy when looking up, keep your gaze forward instead of looking up at the ceiling.
  • If you feel any discomfort or strain in your spine, don’t force the twist. Instead, focus on lengthening your spine and breathing deeply.
  • Always listen to your body and work within your limits when practicing yoga. If you have any concerns or health issues, consult with your healthcare provider before practicing Baddha Trikonasana.

Frequently Asked Questions

Can I practice Baddha Trikonasana if I have lower back pain?

If you have lower back pain or injury, it’s best to avoid Baddha Trikonasana. If you still want to practice this pose, you can modify it by using a block or a chair for support and not going as deep into the twist.

Can I practice Baddha Trikonasana if I'm pregnant?

Pregnant women should avoid Baddha Trikonasana, especially after the first trimester. The twisting motion can put pressure on the abdomen and affect the baby. Modified poses, such as Triangle Pose (Trikonasana), can be a safer alternative.

How long should I hold Baddha Trikonasana?

Hold Baddha Trikonasana for 30-60 seconds on each side. Make sure to breathe deeply and evenly throughout the pose.

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.