Triangle Pose

Trikonasana Triangle Pose

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.

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 left 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.

Pose Detail

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

Tips

So this asana really isn’t all about getting your bottom arm to the ground. It’s about stretching the side body and aligning the torso with the front leg.

It doesn’t matter if your hand gets close to the ground or not.
Find heal to arch alignment in the feet. Ground through all four corners of 2 feet. Firm the thighs up toward the groins. Inhale to stand tall, elongate the back and extend the arms out to the sides. Exhale and reach the front arm forward and the torso forward as much as possible. Try to align the front arm and side of the waist with the front leg.

At the end of the exhale and the end of your reach, tilt the shoulders to come into the full posture.

Try to keep the hips working to open. Use the back glute to help do this.

Keep the neck long and the chest open. Imagine a spreading of the sternum. The head can look down at the front foot, straight in front or at the top arm. Just make sure there’s no strain in the next. The forehead should be above the chin at all times (jalandara bandha)

Modifications & Variations
  • Triangle Pose Variation Hand On Shin
  • Revolved Triangle Pose Against Wall
  • Fallen Triangle Pose
  • Triangle Pose Arm At Body
  • Revolved Triangle Pose Wheel
  • Revolved Triangle Pose
  • Extended Triangle Pose
  • Triangle Pose Chair Against Wall
  • Revolved Triangle Pose Variation Hand Wall
  • Pyramid Pose Variation Hands Down Revolved Triangle Pose Flow
  • Half Bound Triangle Pose
Top Preparatory Poses
  • Warrior Pose II
  • Reverse Warrior Pose
  • Extended Side Angle Pose
Top follow-Up Poses
  • Warrior Pose II
  • Half Moon Pose
  • Extended Side Angle Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana has been actively practicing yoga for 5 years. In addition to practice, she studies various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.