Trikonasana (Triangle Pose)

By YogaTriangle Pose, Trikonasana (Triangle Pose)

In Sanskrit “Trikona” means “Triangle”, Asana means “Pose”.  The English name of this asana is “Triangle Pose”.


Position : Standing

Type : Balancing pose

Spiritual Awareness : Manipura
Physical Awareness : Coordination of movement, balance and stretch.

Dosha Suitability : Advisablee for Pita and Vata can also benefit.

Introducery Asanas : Tadasan, Ardha Chandrasan



  1. Stand erect, feet together, arms at your side. With an exhalation, step or lightly jump your feet to shoulder width apart. Raise your arms sideways to shoulder level so that they are in a straight line, palms down. (Beginners can brace their back heel or the back of their torso against a wall if they feel unsteady in the pose.) Wrists should be in line with ankles.
  2. Turn your right foot out to 90 degrees and your left foot into 45 degrees. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
  3. Exhale and with your torso upright, extend to the right directly over the plane of the right leg.
  4. With next exhalation drop your right hand down towards your knee, shin, ankle or floor (depending on your flexibility) making sure your chest and torso stay open. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso outwards. Stretch the left arm towards the ceiling, arm should be in a straight line perpendicular to the floor. Keep your head in a neutral position or turn it upwards, eyes gazing at the left thumb. After balancing yourself, close your eyes. Breathing is normal throughout in the final position.
  5. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.
  6. Steadies the mind and calms the emotions.
  7. Increases empathy and self awareness.


Followup Asana:  Parivrta Trikonasan, seated forward bends or twists.

Spotlight Effects: Side of torso, legs and arms.


Physical Benefits: 

  1. Stretches and strengthens the thighs, knees and ankles.
  2. Stretches the hips, groins, hamstrings, calves, shoulders, chest and spine.
  3. Stretches the spine laterally.
  4. Helps keep the spine elastic.
  5. Improves flexibility in the hips and legs.
  6. Stimulates the abdominal organs and improves digestion.
  7. Helps to open the chest.
  8. Improves circulation in the body.


Therapeutic Benefits:

  1. Help relieve stress.
  2. Improves digestion.
  3. Helps relieve the symptoms of menopause.
  4. Relieves backache, especially through second trimester of pregnancy.
  5. Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis and sciatica.


Precautions and Contraindications:

  1. Diarrhea
  2. Headache
  3. Low blood pressure.
  4. Heart condition: Practice against a wall. Keep the upward stretched arm on the hip.
  5. High blood pressure: Turn the head to gaze downwards in the final pose.
  6. Neck problems: Do not turn your head to look upwards; continue looking straight ahead and keep both sides of the neck evenly long.

Get in Touch…

Addresss: Himalayan Yoga Ashram, Himalayan Yoga association, Gulab Nagar, Tapovan, Rishikesh, 249137, Uttarakhand
Contact no. : +919760206223
Email Id: [email protected]

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