How To Practice Trikonasana

Trikonasana, known as the triangle pose in English, is a standing, strengthening and energizing beginner-level posture that works on many parts of the body. It is named after the triangle shape of the body once you bring your bottom hand to the floor with the feet grounded. In the posture, the legs are apart without bending the knees and one hand is extended up with the other touching the mat. This forms an angle of 90 degrees between the upper and lower part of the body. It is often practiced in Hatha yoga as well as part of many Vinyasa flows. There are many variations one can adapt as they progress and improve strength and flexibility.

Position type: Standing/Lunge

Posture type: Strengthen

Spinal bend: Lateral bend

Ideal for: Flexibility

Targets: Knee, shoulder, thigh, thorax

Pose level: Beginner

What are the benefits of Trikonasana?

Benefits of Trikonasana or triangle pose strengthens the core as well as muscles of the legs, hands, back and shoulders. It stretches and strengthens the thighs, knees, hips, groin, hamstrings, shoulders, chest, spine and ankles. It also opens up the hips while stretching the muscles of the spine. It is also a great chest opener. It relieves symptoms of menopause and improves digestion. It is therapeutic for osteoporosis and sciatica, while effectively reducing back and neck pain. It stimulates the nervous system and alleviates nervous depression. It also has a strengthening effect on the pelvic area and tones the reproductive organs. Regular practice will help to reduce waistline fat. On a more subtle level, it balances the root and sacral chakra.

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How to prepare for Trikonasana

Legs and Core strength

Building strength in the legs and core is extremely useful for Trikonasana. As your strength improves you will be able to hold the posture for longer. This is often practiced as a preparatory pose itself for more challenging asanas and variations. However, to build strength you can practice swaying palm tree pose, standing spinal twist, Parsvakonasana, and the warrior series. Even Sun Salutations or Surya Namaskars are useful for this.

Balance and flexibility

Better the balance and flexibility, better the alignment of the posture. For this, hip and leg flexibility is important. Practice asanas like standing forward fold (Uttanasana), garland pose (Malasana), side squats and runner's stretch. For balance, postures like the tree pose (Vrikshasana) and eagle pose (Garudasana) are useful.

How to do Trikonasana

Getting in the posture

Stand straight and keep the feet about 3-4 feet apart.
Now align the center of your right heel with the center of the left foot. Ensure your feet are pressing the ground firmly and the weight of your body is equally balanced on both the feet.
As you inhale and exhale, bend your body to the right, downward from the hips and keeping the waist straight. Now extend the left arm up towards the sky, rotating the hip, abdomen and chest to the left side and your right hand comes down towards the floor. Keep both arms in a straight line.
Straighten the front knee, pushing the hips back, maintaining a lateral stretch on the left side of the body. Find your balance looking down, and then look up towards the left fingertips.
Breathe deeply while you stretch to the maximum and maintain balance.

Getting out of the posture

Inhale, come up and bring your arms down to your side and straighten the feet.
Now repeat the same with the other leg.

Key alignments in Trikonasana

Ensure the knee remains straight.
The arms should be in one straight line.
Entire hips need to be drawn out to the front, opening the chest and in line with the feet.
Feet should be in-line and in a wide-stance

What are the contraindications of Trikonasana?

Keep looking down if you have neck or cervical issues. Go slow and do as much as you can if you have blood pressure or heart conditions. Be careful not to straighten (hyper-extend) the knee too much so that there is no excessive pressure there. These are the contraindications of trikonasana that you must follow while practicing.

What are the counter poses of Trikonasana?

The counter pose for trikonasana is forward fold or Dandasana. This will rest the hamstrings and hips after an intense stretch.

Variations of Trikonasana

Here are the easy and the advanced trikonasana variations that you can practice.

Easy Variation

Let your left-hand rest on the hip and right hand on the ankle, shin, or fingertips on the floor, and continue to look down.

Advanced Variation

Once you achieve the final pose, stretch both arms above the head.
You can practice Parivrtta Trikonasana (Twisted Trikonasana). This is a more challenging variation.

Parivrtta Trikonasana or Twisted Trikonasana

Advice for beginners

Initially, you can practice with props for better balance. Alignment is important in the asana so don’t be in a hurry. Hold the posture as long as you can or up to a minute.

Practice tips

Make sure that you have done warm-up exercises before you get into this posture. Remember to practice this asana only after 2-3 hours after a meal. Come out of this posture immediately when you feel uncomfortable.

Shvasa Tip

If you find this challenging, don’t hesitate to use props. Start slowly and progress over time. A teacher will be able to guide you based on your level of strength and flexibility in an online live yoga class.

What is Trikonasana and its benefits?

Trikonasana, also known as Triangle Pose, is a popular yoga posture that involves standing with feet wide apart and extending one arm towards the floor while the other reaches up towards the sky, forming a triangular shape with the body. This asana provides a deep stretch to the legs, hips, and spine, enhancing flexibility and promoting better alignment. It also strengthens the muscles in the thighs, calves, and core, improving overall stability and balance. Trikonasana helps open up the chest and shoulders, enhancing breathing capacity and reducing stiffness in the upper body. Additionally, the pose stimulates the abdominal organs, aiding in digestion and relieving digestive discomfort. Practicing Trikonasana regularly can also help alleviate stress, improve focus, and bring a sense of tranquility to the mind.

How to do trikonasana or triangle pose?

To perform Trikonasana, stand with feet 3-4 feet apart, aligning the right heel with the center of the left foot. Inhale, bend to the right from the hips, extending the left arm upward and the right arm downward. Straighten the front knee, push the hips back, and maintain a lateral stretch on the left side. Look up at the left fingertips, breathe deeply, and hold. To exit, inhale, come up, and bring arms down. Repeat on the other leg for a balanced practice. Trikonasana stretches the body, strengthens legs, and improves balance and focus.

What are the benefits of Trikonasana steps?

This standing posture strengthens the core as well as muscles of the legs, hands, back and shoulders. It stretches and strengthens the thighs, knees, hips, groin, hamstrings, shoulders, chest, spine and ankles. It also opens up the hips while stretching the muscles of the spine. It is also a great chest opener. It relieves symptoms of menopause and improves digestion. It is therapeutic for osteoporosis and sciatica, while effectively reducing back and neck pain. It stimulates the nervous system and alleviates nervous depression. It also has a strengthening effect on the pelvic area and tones the reproductive organs. Regular practice will help to reduce waistline fat. On a more subtle level, it balances the root and sacral chakra.

Who cannot practice Trikonasana?

Trikonasana (Triangle Pose) may not be suitable for those with certain injuries, high or low blood pressure, heart conditions, vertigo, or during pregnancy. Inexperienced practitioners and those with limited flexibility should proceed with caution. Always seek guidance from a qualified instructor and consult a healthcare professional if you have any concerns.

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