Taming your mind, soul and body is an art, Yoga is such an art which allows you to listen to your inner whispers thereby, boosting up your health. There are numerous postures or asana’s in yoga which involves bits and pieces of your body parts. In short from head to toe, you involve and evoke your senses and sensations, adding every bit to your health. Trikonasana is one among the cardinal posture in yoga which has end number of benefits. Your body has infinite energy deep inside. Evoke the flexibility buried deep, with this simple Triangle pose.

In Trikonasana pose your body takes the shape of an extended triangle, giving an intense stretch to your trunks and legs. This helps in stretching your muscles, limbs and arms. As the name suggests, TRI-three, KON-angle as the body is pointing towards three different directions. Thus suffices the authentic triangle pose. This asana tones the ligaments and improves flexibility, helps in losing fat from side of the body. According to Sri B K S Iyengar as mentioned in his book “YOGA THE PATH TO HOLISTIC HEALTH” with practise one learns to move from physical body to physiological body by activating organ, glands & nerves. This asana contributes a lot in achieving such a state mentioned by Iyengar. 

Trikonasana (Triangle Pose) Basics

Trikonasana (Triangle pose yoga) is a basic yoga pose that may be found in practically every yoga system. You'll almost likely run into it in your first few yoga courses, and you'll continue to run into it for years to come.

The triangle yoga pose hides its potency as a hamstring stretch. The chest may twist deep and expand, establishing the basis of the position with planted feet and powerful legs. The triangle yoga poses expand the chest and shoulders while strengthening the legs and stretching the groyne, hamstrings, and hips.

  • Also Known As: Extended Triangle Pose
  • Targets: Hamstrings, hips, groin, chest (opener)
  • Level: Beginner
  • Sanskrit: Utthita Trikonasana
  • Pose Type: Standing

Now. Let's just dive into the benefits of Trikonasana and it's steps:

8 Trikonasana Benefits beyond the mat

  1. It helps our body to relieves gastritis, indigestion, acidity and flatulence. The pose refreshes our body as well as stimulates our digestive system, thereby keeping as healthy and productive all day long.
  2. The triangle pose done by bending your body to either sides simultaneously, improves the flexibility of the spine and alleviates backache to a very extend.Practising this regularly can gift you a life devoid of back pain.
  3. When done in a proper manner it corrects the alignment of shoulders and makes it the perfect shape.
  4. Trikonasana involves the whole body. The neck also gets the benefit when it helps to treat the neck sprain.
  5. The continues movements and stretches gives strength to your ankles and palms leaving it strong and powerful.
  6. Apart from physical benefits, this yoga pose also reduces discomfort during menstruation. It gives a relieving touch to your menstrual cramps, when done regularly.
  7. Practicing the asana continuously helps one to reduce the piled up stress and anxiety inside you. It relaxes your hormones, and produces the happy hormones leaving a healthy smile on your face.
  8. Stimulate and transports blood flow throughout the veins and body thereby reducing any risks of a block or stroke.

Trikonasana Steps and Procedure: How to do Trikonasana

It’s better to follow these step by step by instructions which tells you how to do Trikonasana. It is important to follow the Trikonasana steps inorder to avail the complete benefit of the asana. Take care of each precision, because yoga is all about perfection and concentration.

1. Stand straight

stand straight pose

First and fore most stand straight(Tadasana), now spread your legs apart about ¾ of your height and right leg facing the right side, left leg slightly inside facing forward about 45 degrees

2. Extend your arms and bend

extend arms and bend

Now slowly spread both the hands parallel with the ground and maintain the line with right knees and shoulders, go down and touch the ground /grip the right toes as per one’s capacity. Your left shoulder should be in line with the right shoulder (not coming out of the alignment drooping down side ways) left hand facing up and gazing at the left hand fingers.

3. Eyes up the skies

upward pose

It is important to keep the exact posture. Your eyes should be towards the ceiling or upward, never look down unless it’s an exception.

4. Inhale and exhale

Breathing is cardinal. Inhales when you start your pose and exhale when you are going down. Once you are into the Aasana stay and breath in a very uniform and smooth manner. At least stay for 5 breaths in the pose. When coming up inhale and then exhale when out while going to the straight pose (tadasana).

5. Statue for 1 minute

Stay in that position around 1 minute. Make sure that your body is bent exactly to the sideways and not forward or backward.

Trikonasana Variations You Should Definitely Try

Parivrtta Trikonasana Pose - Revolved Triangle Pose

  • You begin in the lunge position.
  • Now, move your rear foot forward with a little hop. Turn the foot 60 degrees inwards and hinge the rear heel down.
  • Line up your front heel with your centre back arch.
  • Straighten your front leg as much as you can.
  • To the top of your mat, square your hips. Your right hip should be facing backwards, while your left hip should be facing forward.
  • Now, elevate your left hip slightly higher than your right, such that your hips are parallel to the floor.
  • Place your left fingers or palm on the floor while maintaining your hips and head aligned. Just outside of your right foot, this should be.
  • Move your right hip back and press down on the inside border of your right foot. With your right hand, hold your right hip.
  • Rotate your right shoulder over your left shoulder and turn your abdomen upwards.
  • Now raise your right hand upwards such that your arm is parallel to the floor.
  • Bring your biceps up to the top of the mat.
  • Look up, maintain your posture, and then take a deep breath.
  • Face down and lay your hand on whichever side of your front foot to release. After that, bend your front knee, stride backward with your back foot, and raise your back heel.
  • Rep the position on the opposite side.

Bikram’s Triangle Pose - Trikanasana

  • Begin by standing motionless, with your hands by your sides and your feet together.
  • Stretch your arms upwards as you take a deep breath in.
  • Take a step to your right side as you exhale, around 2-3 feet. Make sure your hands are parallel to the ground and facing sideways.
  • Turn your right foot outwards now and keep your hips as far forward as possible.
  • Your right knee should be bent 90 degrees and exactly over your ankle. Your upper body should be as straight as possible, and your left hip should be as far back as feasible. Now, face forward with your palms.
  • Bring your upper body down. Your left arm should be straight up, and your right hand should brush your right big toe.
  • Your chin should be turned away from your left shoulder. Now turn your back to the ceiling, hold the stance, and count ten.
  • Bring your body upright and turn your head forward. Make sure your hands are parallel to the ground and facing sideways.
  • Straighten your right leg and face forward with your toes.
  • Make sure your hips are looking forward, and your left foot is turned outward.
  • Make a 90-degree bend in your left knee. Now, face forward with your palms.
  • Bring your upper body down. Your left arm should be straight up toward the ceiling, and your right hand should brush your left big toe. The right shoulder should be facing your chin.
  • Bring your body upright and turn your head forward. Make sure your arms are parallel to the ground and facing sideways.
  • Bring your feet together and stretch your arms upwards as you inhale.
  • Take a deep breath out and place your hands to the side. Stay as motionless as possible.

Essential Precautions and Contraindications of Trikonasana to keep in mind

There are certain measures to be taken while doing the Trikona asana. It is important to keep in mind these measures, because you are doing this for your health.

  • People who are prone dizzy spells, vertigo or high blood pressure can look down at the floor in the final pose. Never turn your head up. 
  • If you have a cardiac condition practise against the wall, do not raise your arm, but rest it along the hip.
  • Those who are suffering from high migraines or certain neck injuries, it is best for them to abide from this pose and practice other. There are certain postures and stretches that might affect these hormones causing such triggers. It is always better to practice certain asana like trikonasana with the primary guidance of your trainer.

Preparatory Poses before Trikonasana


  • With your feet together, stand up straight.
  • Stretch your hands to the front, palms facing each other, parallel to the ground while breathing in.
  • Exhale and slowly twist to the right from the waist, returning your gaze to the right shoulder.
  • Maintain consistent spacing between your palms.
  • Inhale deeply and return to the centre.
  • Turn to your left and repeat the yoga stance on your left side, breathing out.
  • Inhale deeply and return to the centre.
  • Repeat this yoga stance on both sides a few times, then breathe out and lower your hands.


  • Stand tall with your feet approximately hip-width apart and your arms beside your body.
  • Inhale deeply and lift your left arm to the point where the fingers point to the ceiling.
  • Exhale and bend to the right, starting from the spine, then shifting your pelvis to the left and bending further. Maintain a vertical position with your left arm.
  • Look up at the left palm with your head turned. Elbows should be straightened.
  • Inhale deeply and straighten your spine.
  • As you exhale, lower your left arm.
  • Carry out the same motion with the right arm.


  • Stand tall and straight with your arms by your sides.
  • Bend your right knee and place your right foot on your left thigh, high up. The sole should be flat and firmly planted at the thigh's root.
  • Make sure your left leg is completely straight. Find your equilibrium.
  • Take a deep breath in, elegantly raise your arms above your head from the side, and bring your palms together in the 'Namaste' mudra once you are properly balanced (hands-folded position).
  • Look straight ahead at a distant object in front of you. A steady gaze aids in maintaining equilibrium.
  • Be sure your spine is in a straight position. Take long, deep breaths. Relax the body more and more with each exhale.
  • Gently pull your hands down from the sides with a gentle exhale. The right leg may be gradually released.
  • As you did at the start of the posture, stand tall and straight. Rep with the left leg lifted above the ground and resting on the right thigh.

Follow Up Poses To Try After Trikonasana Yoga


  • Stand with your legs at least 3-4 feet apart and your back straight.
  • Turn your right foot 90 degrees out and your left foot 15 degrees in.
  • With your hands facing upwards, raise both arms sideways to shoulder height.
  • Bend your right knee while exhaling. Make sure your knee does not go over the ankle.
  • Look to the right with your head turned.
  • Stretch your arms even more as you relax into the yoga stance.
  • Push your pelvis down with a slight effort. With the tenacity of a warrior, hold the yoga stance. Continue to breathe as you descend.
  • Come up, taking a deep breath in.
  • Pull your hands down from the sides as you exhale.
  • Rep the yoga pose on the other side.

3 Tips for practising Trikonasana (Triangle pose) every beginner yogi should know

  1. Straighten your legs. If you're trying to reach your front foot but can't quite get there, don't bend your knee since it will make the posture less effective. If knee bending is still a problem, use a yoga block next to your extended leg as leverage. In this comprehensive guide on utilising yoga props, you'll learn all you need to know.
  2. Bend your back as little as possible. The Trikonasana is a sideways hip movement performed with straight arms and legs rather than a front bend. Avoid back discomfort and damage. Your side body should resemble the letter "I" rather than "C."
  3. Make use of your muscles. While this position appears to be simple to achieve, it requires significant involvement of your core, thighs, and upper body to be successful. Keep those muscles clenched as you descend into the foundation posture to reap the full benefits.


This brings us to the end of the article, and we hope that our readers are now informed about this amazing triangle yoga pose and its benefits. However, avoid this position if you have a back, neck, hips, or shoulders injury. If you have a headache or migraine, diarrhoea, are pregnant or have low or high blood pressure, you should avoid it. Consult your physician to see whether the Trikonasana pose is appropriate for you.

Frequently Asked Questions

1. What is the recommended number of times we should perform Trikonasana yoga?

In Trikonasana yoga, hold for 10 to 30 seconds and alternate sides 3 to 6 times.

2. Which muscles of the body do Trikonasana benefits?

Legs, knees, ankles, arms, and chest are all strengthened in Trikonasana. The hips, groynes, hamstrings, calves, shoulders, chest, and spine are stretched and opened in Trikonasana. Trikonasana promotes mental and bodily balance.

3. Is Trikonasana beneficial to diabetics?

Trikonasana is a stress-relieving posture. Stress has an impact on diabetes. As a result, Trikonasana should aid in the management of diabetes.

4. Is there any benefits to Trikonasana for back pain?

Trikonasana, which stretches the spine and back muscles, effectively relieves back discomfort.

5. What are the contradictions between Sukhasana and Trikonasana?

It is not recommended that those who have trouble sitting in this asana sit on the floor. Those with backaches or arthritis in their knees should not sit in this asana for longer than they are comfortable. Trikonasana contraindications: Do not perform this position if you have a migraine, diarrhoea, low or high blood pressure, or neck or back problems. You can execute this position without elevating your palm overhead if you have high blood pressure since this can elevate your blood pressure even more.

6. Which disease is cured by Trikonasana?

It helps your body to reduce gastritis, heartburn and flatulence. It improves the flexibility of your spine and relieves backache.

7. Who should not perform Trikonasana?

Avoid doing Trikonasana if you are suffering from migraine, diarrhoea, low or high blood pressure, or neck and back injuries. Those with high blood pressure may do this pose without raising their hand overhead, which may further raise the blood pressure.

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