YanvaYoga > Yoga Poses > Triangle Pose

Triangle Pose - Trikonasana

28.12.202008.03.2023

In Sanskrit, ‘tri’ = ‘three’, ‘kona’ = ‘angle, corners’, ‘asana’ = ‘posture’. Hence Trikonasana just means ‘three corners’ and the English title is Triangle Pose. This is a standing basic beginner level yoga pose and forms part of almost all styles of yoga. A great way to open the hips, while also stretching the muscles around the spine. Compared to the practice of Utthita Trikonasana (Extended Triangle Pose), this requires more flexibility of the hips and the side abdominal muscles.

Triangle Pose is considered a base pose as triangle pose variations can be derived from this pose.

Pose Detail

Difficulty: Beginners, Intermediate
By Type: Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Shoulder Opening Yoga Poses, Strengthening Yoga Poses
Body Position: Lateral Bend Yoga Poses
By Benefit: Yoga Poses For Anxiety And Panic Attack, Yoga Poses For Digestion, Yoga Poses For Neck Pain, Yoga Poses For Sciatica, Yoga Poses For Stress Relief, Yoga Poses For Weight Loss

Step-by-Step Instructions

Step 1

Standing in Utthita Tadasana (Five Pointed Star Pose), take a few breaths.

Step 2

From here, turn the left foot outwards taking it to 90 degrees, and bring the right foot inwards taking it to 45 degrees.

Step 3

Inhale and extend the torso towards the left side bending gradually at the hips.

Step 4

Exhale, bring the left hand towards the floor and place it behind the left foot. Inhale, stretch the right arm up and as you exhale, look up at the raised arm.

Step 5

Inhale and keep the body loose and adjust the feet and hips to make sure the alignment is perfect ensuring the body is comfortable.

Step 6

Exhale to go into the pose deeper. Stay in Trikonasana (Triangle Pose) for a about 6 breaths, breathing and extending the arms and torso deeper.

Step 7

Inhale, and release the torso and come up to relax in Utthita Tadasana. Relax and repeat taking the torso towards the right side while extending the left arm up.

Step 8

Stay for 6 breaths on the right side and release to relax. Repeat again if required.

Step 9

Release and relax.

Benefits and Contraindications

Benefits

Stretches and strengthens the thighs, knees, and ankles

Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine

Stimulates the abdominal organs

Helps relieve stress

Improves digestion

Helps relieve the symptoms of menopause

Relieves backache, especially through second trimester of pregnancy

Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica

Contraindications

Diarrhea

Headache

Low blood pressure

Heart Condition: Practice against a wall. Keep the top arm on the hip.

High blood pressure: Turn the head to gaze downward in the final pose.

Neck problems: Don’t turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

Photo poses in different angles

Useful Tips

So this asana really isn’t all about getting your bottom arm to the ground. It doesn’t matter if your hand gets close to the ground or not. Remember, that Trikonasana is about stretching the side body and aligning the torso with the front leg.

However, if you feel instability in this pose you can modify it by using props.

Here are some ways to modify the pose using props:

Using a block: Place a block on the ground next to your front foot and use it to support your hand if you can’t reach the ground. You can adjust the height of the block as needed to find the most comfortable position.
Using a chair: Stand with your back to a chair, and place your hand on the back of the chair as you lower into the pose. This can be a good option if you have difficulty balancing or if you need extra support.
Using a strap: Place a strap around your front foot and hold onto the ends of the strap with your hands. This can help to deepen the stretch in your legs and hips, and can also be a good option if you have tight hamstrings or limited flexibility.
Using a wall: Stand with your back against a wall, and use the wall to support your hand as you lower into the pose. This can help to improve your balance and stability.

Frequently Asked Questions

Can I modify Triangle Pose if I have tight hamstrings?

Yes, you can modify Triangle Pose by using a block or chair to bring the floor closer to you. Place the block on the floor on the inside of your front foot, and rest your hand on the block instead of your shin, ankle, or the floor.

How can I deepen my stretch in Triangle Pose?

To deepen the stretch in Triangle Pose, focus on lengthening both sides of your waist, reaching your top hand towards the ceiling, and drawing your bottom shoulder back. You can also use a strap around your top arm to help you reach further.

Can I practice Triangle Pose if I have low blood pressure?

If you have low blood pressure, it’s best to be cautious when practicing Triangle Pose, as it can cause dizziness or lightheadedness. You can modify the pose by placing your hand on a block or chair instead of reaching down towards the floor, and by coming up slowly and mindfully.

Can I practice Triangle Pose if I'm pregnant?

If you’re pregnant, it’s important to consult with a qualified yoga teacher or healthcare provider before practicing Triangle Pose. You may need to modify the pose or avoid it altogether, depending on your individual needs and trimester.

How long should I hold Triangle Pose?

Hold Triangle Pose for 5-10 breaths on each side, or as long as you feel comfortable.