BeginnerstandingTrikonasana
त्रिकोणासन
Trikonasana, Triangle Pose, is one of the most iconic standing postures in yoga. With the legs wide apart and the torso extending laterally over the front leg, the body forms a series of triangles. This pose simultaneously stretches and strengthens the legs, opens the hips and chest, and develops the lateral flexibility of the spine. Precise alignment — keeping the torso in one plane without collapsing forward — is the hallmark of a well-executed Trikonasana.
Anatomy Involved
Benefits
- Stretches and strengthens the legs comprehensively
- Opens the hips, groins, and chest
- Develops lateral spinal flexibility
- Improves balance and stability
- Stimulates the abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Low blood pressure
- Diarrhoea
- Headache
- Neck problems (look down instead of up)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Step the feet 3.5 to 4 feet apart
- 2Turn the front foot out 90 degrees, back foot in slightly
- 3Extend the torso laterally over the front leg — not forward
- 4Keep the body in one plane — as if between two panes of glass
- 5Reach the top arm straight up, stacking the shoulders
- 6Turn the gaze toward the top hand if the neck allows
Pose Details
Helps With
Pose Type
Body Focus
Best For
Yoga Styles
When to Practice
Modify If You Have
neck pain
Gaze forward or down, rather than up.
back pain
Place the bottom hand on the shin or a block positioned higher up.
knee injury
Keep the front knee slightly bent and press into the outer edge of the back foot.
shoulder injury
Rest the top arm on the hip or extend it forward.
hypertension
Gaze forward or down, avoid deep twist.
pregnancy
Use a wall for support, place hand on a block, use a wider stance, and shorten your reach.
Target Areas
Practice Flow
About this Pose
Trikonasana, Triangle Pose, is one of the most iconic standing postures in yoga. With the legs wide apart and the torso extending laterally over the front leg, the body forms a series of triangles. This pose simultaneously stretches and strengthens the legs, opens the hips and chest, and develops the lateral flexibility of the spine. Precise alignment — keeping the torso in one plane without collapsing forward — is the hallmark of a well-executed Trikonasana.
Featured in Sequences
Practice Trikonasana as part of these guided sequences
Frequently Asked Questions
Common questions about Trikonasana
What is Trikonasana?
Trikonasana, Triangle Pose, is one of the most iconic standing postures in yoga. With the legs wide apart and the torso extending laterally over the front leg, the body forms a series of triangles. This pose simultaneously stretches and strengthens the legs, opens the hips and chest, and develops the lateral flexibility of the spine. Precise alignment — keeping the torso in one plane without collapsing forward — is the hallmark of a well-executed Trikonasana.
What are the benefits of Trikonasana?
Stretches and strengthens the legs comprehensively. Opens the hips, groins, and chest. Develops lateral spinal flexibility. Improves balance and stability. Stimulates the abdominal organs. Relieves stress and anxiety.
Who should avoid Trikonasana?
Avoid this pose if you have: Low blood pressure, Diarrhoea, Headache, Neck problems (look down instead of up).
Is Trikonasana suitable for beginners?
Yes, Trikonasana is a beginner-friendly pose suitable for all levels.
What props are needed for Trikonasana?
You may use: block, wall, strap. Props make the pose more accessible and comfortable.
What conditions does Trikonasana help with?
Trikonasana is therapeutic for: flexibility, posture correction, sciatica, hip injury, digestive problems.
What poses should I do before Trikonasana?
Prepare with: Tadasana, Virabhadrasana II, Adho Mukha Svanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Trikonasana with other poses