Add Your Listing - Free
0
Add Your Listing - Free
Trikonasana (त्रिकोणासन)
Listing cover image

Trikonasana (त्रिकोणासन)

Yoga Practice Name

Trikonasana (त्रिकोणासन)

English Name

Triangle Pose

Description and Steps

Description:

"Trikona" means triangle in Sanskrit, and "asana" means posture. Trikonasana is named after the triangular shape formed by the body in the final pose. It is a standing lateral stretch that strengthens the legs, opens the hips, and stretches the spine and chest. This posture enhances balance, flexibility, and stability, while stimulating abdominal organs.

 Steps to Practice:

  1. Start in Tadasana (Mountain Pose): Stand tall with feet together and arms at the sides, grounding evenly through both feet.
  2. Step the Feet Apart: Step your feet about 3–4 feet apart. Raise both arms sideways to shoulder height, palms facing down.
  3. Turn the Right Foot Outward: Turn your right foot 90° to the right, and slightly turn your left foot inward (about 15°). Align the heel of the right foot with the arch of the left foot.
  4. Inhale and Extend the Spine: Stretch both arms actively to the sides and lift through the crown of the head.
  5. Exhale and Extend the Torso to the Right: Shift the torso to the right directly over the right leg, reaching the right hand forward.
  6. Lower the Right Hand Down: Place the right hand on your shin, ankle, or the floor outside your right foot (avoid leaning on the knee). Extend the left arm straight up to the ceiling.
  7. Open the Chest: Stack the shoulders and open the chest, turning the head to look up at the left thumb (optional).
  8. Hold the Pose: Breathe deeply and hold for 30 seconds to 1 minute, feeling the stretch through the side body.
  9. 9. Inhale to Come Up: Inhale and press firmly through the feet to rise back to standing. Repeat on the other side.
General Benefits
  1. Improves Flexibility: Stretches the spine, hips, hamstrings, calves, and shoulders, enhancing overall body flexibility.
  2. Strengthens Legs and Core: Builds strength in the thighs, knees, ankles, and core muscles, improving stability and balance.
  3. Stimulates Digestion: The twisting action massages abdominal organs, helping in better digestion and elimination.
  4. Opens the Chest and Shoulders: Enhances lung capacity and respiratory function by expanding the chest and rib cage.
  5. Improves Posture and Alignment: Encourages proper spinal alignment and body awareness, helping to correct poor posture.
  6. Reduces Stress and Anxiety: Promotes grounding and mindfulness, calming the nervous system and reducing mental tension.
Cautions-Limitations-Contraindications

 Cautions & Limitations:

  1. Back Issues: Those with chronic back pain, spinal injuries, or disc problems should perform this pose with caution or under expert supervision.
  2. Neck Sensitivity: If you have neck stiffness or cervical spondylosis, avoid turning the head upward. Instead, gaze forward or downward.
  3. High or Low Blood Pressure: Individuals with blood pressure issues should practice slowly and mindfully. Those with low BP might feel dizzy when coming up.
  4. Migraine or Vertigo: Avoid the pose if you're experiencing dizziness or balance-related disorders.
  5. Knee Injuries: Do not lock the knees. Keep a micro-bend if necessary to avoid hyperextension.
  6. Recent Surgeries: Avoid Trikonasana after abdominal, knee, spine, or hip surgeries unless cleared by a medical professional.

Contraindications:

  • Severe Heart Conditions
  • Herniated Disc
  • Severe Arthritis
  • Pregnancy (in later stages): Practice with modifications only under expert guidance.
Complimentary Practice
  1. Parsvakonasana (पार्श्वकोणासन) – Extended Side Angle Pose: Deepens lateral stretch and strengthens legs and core, making it a natural follow-up or warm-up for Trikonasana.
  2. Virabhadrasana II (वीरभद्रासन II) – Warrior II Pose: Builds strength and alignment in the legs and hips, complementing the grounding nature of Trikonasana.
  3. Ardha Chandrasana (अर्धचंद्रासन) – Half Moon Pose: Elevates the lateral and balance work begun in Trikonasana.
  4. Parivrtta Trikonasana (परिवृत्त त्रिकोणासन) – Revolved Triangle Pose: Introduces spinal rotation, enhancing flexibility and digestion, and deepening core engagement.
  5. 5. Tadasana (ताड़ासन) – Mountain Pose: Great as a starting or resting pose to cultivate alignment and awareness before or after Trikonasana.
Similar Practices

1. Parsvakonasana, 2. Ardha Chandrasana, 3. Utthita Hasta Padangusthasana, 4. Virabhadrasana II, 5. Revolved Triangle Pose

Practice Keynotes
  1. Foundation is Key: Feet should be firmly grounded; ensure the alignment of the front heel with the arch or heel of the back foot for balance and stability.
  2. Engage and Elongate: Activate the thigh muscles and avoid locking the knees. Elongate both sides of the torso equally while reaching down and up.
  3. Spinal Alignment: Avoid collapsing the chest or curving the spine. The spine should remain in one plane—neutral and extended.
  4. Shoulder & Chest Opening: Keep the chest broad and lifted. Stack the shoulders vertically while reaching the upper arm straight up.
Yoga Asana Type
Practice Level
Video