Trikonasana (Triangle Pose): How to Do, Precautions and Benefits

triangle pose

PronunciationTri-kon-asana
MeaningTri - Three
Kon - Angle
Asana - Pose
Pose TypeStanding, side-band
Pose LevelBeginner - Hold 30 seconds with each leg
Beneficial InStretching the legs and waist

Trikonasana is a beginner level standing asana, that mainly increases the flexibility and strength of the legs and side waist. Unlike most of the Yoga Asanas, this asana is done with open eyes.

In this Yoga Asana, our body looks like a triangle or Trikona, this is the reason why we call it Triangle Pose or Trikonasana.

Triangle Pose mainly strengthens the muscle of waist, core, hamstrings, thighs, knees, and ankles. It is a good way to open the muscles of the hips, hamstrings, and spine.

Also, it provides overall flexibility to the body. It is mostly performed in Vinyasa.

How To Do Trikonasana

triangle pose instructions

Trikonasana is quite easy to perform, but, at the same time, the chances of mistakes are also high. So, here are the following steps you need to follow to perform it correctly.

Preparing the Asana

  • Firstly, stand firmly on your feet, toes pointing forwards. Also, keep the spine and neck straight.
  • Now, spread both legs, one-leg-length apart (around 2 feet apart).

Here your lower part looks like the equilateral triangle, floor as the base and legs as the sides.

Note- If you are not comfortable, don’t overstretch your legs.

  • Then lift your arms up, at the level of your shoulders and make them straight, parallel to the floor. The palms should be facing forwards.

Note- Here your palms, elbows, and shoulders will be in a straight line.

Getting into the Pose

The further practice is done in two parts, ones with the left side, ones with the right. Let’s see them one by one.

Part I – With Left Side

  • Rotate the left foot towards the left side. Your left toes will be pointing towards left, while the right foot will remain the same. 

Note- Here your feet will be apart making a 90-degree angle to each other. The left foot will be facing towards left, and the right foot will be facing forwards.

  • With an exhalation, slowly bend your upper body from your waist towards the left side.

Note- Make sure, your body should not be bending forwards.

  • Without disturbing the line of both arms, bring the left hand towards the left foot and try to touch its ankle.
  • Keep the right-hand straight towards the ceiling.

Note- The fingers of right-hand should be pointing up, toward to ceiling. Both arms should be straight.

  • Stretch your neck, turn your head up, toward the ceiling, and gaze at the thumb of the right hand.
  • Now, inhale and exhale deeply, engaging your core and pulling the naval in.
  • . Bring your awareness to the flow of prana

Hold this position for 10 to 30 seconds, according to your comfort. Ones you are done, release the stretch and come to the initial position, keeping the arms raised.

Now we have to do exactly the same steps with the right side. Let’s see it in detail.

Part II- With Right Side

  • Rotate the right foot towards the right side. The right foot will be facing right, and the left foot will be facing forwards, making a 90-degree angle to each other.

Note- Here your right toes will be pointing towards the right, while the left foot will remain the same.

  • With an exhalation, gently bend towards the right side from your waist and try to touch right feet. Keep the arms straight. Here your left arm will be up.
  • Stretch your neck and gaze at the thumb of the left hand.
  • Start taking deep breaths in the same position, engaging your core and pulling the naval in..

Hold this position for 10-30 seconds and then come to the initial position.

All the above process, is one round of Trikonasana, repeat the whole procedure 3-5 times in a single session.

Relesting the Asana

  • After completing the rounds, gently bring your feet together and bring your hands down.
  • Take a couple of slow and deep breaths and relax.

Beginner’s Tip

Beginners might feel it hard to bring the hand to foot in this position. So, it’s okay if you can not touch the foot, but, try to stretch yourself as much as possible.

Also, you can take the help of a yoga block. Place the yoga block near to your foot, and instead of touching the foot, stretch your arm and place your palm in the yoga block. If a yoga block is not available, you can use a small chair, in place of the block.

Precautions and Contraindications

  • As mentioned above, do not bend your body forwards. Bend your body only toward sides.
  • Most importantly, do not overstretch your body. Listen to the limits of your body and stretch according to it.
  • During the bend, you might get a desire to bend the knees. But, do not bend your knee in Trikonasana.
  • If you have diarrhea or any other stomach issues, do not practice it. As it will stretch your digestive organs further, it can have an ill effect in such conditions.
  • If you have high or low blood pressure or any heart-related issues, avoid practicing it. If you still want to practice this asana, perform it only under the guidance of an expert.
  • When you are having a backache, do not perform it.
  • If you have neck pain, do not stretch the neck at all. Do not look up at the thumb, instead, you can look forwards, relaxing the neck.
  • People having a recent or deep injury in their spine, core, thighs, or ankles, should not perform this asana.

How does Trikonasana Work

Triangle Pose is overall a good stretching exercise, that provides excellent flexibility to the body. Let’s see the mechanism or the science behind Trikonasana.

Starting from the top, when you lift your arms, it creates a stretch on your arms and shoulders. Then, while rotating the feet, the hips experience some stretching and rounding. 

After that, when you bend towards the sides, the main stretch comes to the side waist. Then, touching the feet brings a good amount of stretch to your hamstring and lower thighs. It also stretches the muscles of ankles and chest.

Also, while gazing at the thumb, the muscles of your neck are stretched.

This is how Trikonasana gives stretch to various body parts. Now, Let’s know its benefits.

Benefits of Trikonasana

  • Trikonasana opens the muscles of the waist. It stretches and expands them, providing good flexibility to the side waist.

Also, this asana is very helpful in reducing fat, stored at the side of the waist.

  • This asana soothes the muscles of hamstrings and hips, removing stiffness of these areas. Also, it strengthens the legs and helps to reduce the problem of flat feet, and sciatica.
  • Trikonasana tones the core muscles removing their stiffness.
  • This asana increases the strength of the shoulders and makes them more flexible.
  • Through the breathing exercises, Triangle Pose helps in reducing mental stresses, tensions, and depressions.
  • With the stretch in the abdominal muscles, it is very helpful in better digestion.

Variations

  • Extended Triangle pose (Utthita trikonasana)
  • Bound Triangle pose (Baddha trikonasana)
  • Reclining triangle pose (Supta trikonasana)
  • Revolved Triangle pose (Parivrtta trikonasana)

Trikonasana FAQs

  1. Which part of the body Trikonasana stretches?

    Trikonasana stretches the muscles of the ankle, hamstrings, thighs, side waist, core, hips, arms, chest, and shoulders.

  2. Can I perform Trikonasana immediately after a meal?

    No, You should not perform it just after a meal. You should perform it on an empty stomach or at least 4-6 hours after having a meal.

  3. What is the best time to perform Triangle Pose or Trikonasana?

    The best time to perform Triangle Pose is the morning time, as the body and brain remain fresh at this time of the day. You can also perform it in the evening if you are unable to do it in the morning.

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