Trikonasana Arms Behind
त्रिकोणासन हाथ पीछे
Trikonasana, or Triangle Pose, is a standing pose that improves flexibility and balance. This variation with arms interlaced behind the back deepens the shoulder opening and chest expansion, enhancing spinal twist and promoting deeper breathing.
Anatomy Involved
Benefits
- Stretches and strengthens the legs and ankles
- Stretches the hips, hamstrings, and shoulders
- Improves balance and stability
- Stimulates abdominal organs
- Relieves stress and anxiety
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Low blood pressure
- Neck injury
- Headache
- Heart problems
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
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
neck pain
Keep head in line with spine, look forward or down.
back pain
Place hand on shin or block, avoid deep bend, keep spine long.
Target Areas
Practice Flow
About this Pose
Trikonasana, or Triangle Pose, is a standing pose that improves flexibility and balance. This variation with arms interlaced behind the back deepens the shoulder opening and chest expansion, enhancing spinal twist and promoting deeper breathing.
How to Practice
1. Begin in Tadasana, Mountain Pose.
2. Inhale and step your feet wide apart, approximately 3-4 feet.
3. Turn your right foot out 90 degrees and your left foot slightly inward.
4. Bring your hands behind your back and interlace your fingers.
5. Inhale and open your chest, drawing your shoulder blades together.
7 more steps remaining
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Frequently Asked Questions
Common questions about Trikonasana Arms Behind
What is Trikonasana Arms Behind?
Trikonasana, or Triangle Pose, is a standing pose that improves flexibility and balance. This variation with arms interlaced behind the back deepens the shoulder opening and chest expansion, enhancing spinal twist and promoting deeper breathing.
What are the benefits of Trikonasana Arms Behind?
Stretches and strengthens the legs and ankles. Stretches the hips, hamstrings, and shoulders. Improves balance and stability. Stimulates abdominal organs. Relieves stress and anxiety.
Who should avoid Trikonasana Arms Behind?
Avoid this pose if you have: Low blood pressure, Neck injury, Headache, Heart problems.
How many steps are in Trikonasana Arms Behind?
Trikonasana Arms Behind is practiced in 12 steps. Begin in Tadasana, Mountain Pose.
Is Trikonasana Arms Behind suitable for beginners?
Trikonasana Arms Behind is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Trikonasana Arms Behind?
You may use: block, wall, strap. Props make the pose more accessible and comfortable.
What conditions does Trikonasana Arms Behind help with?
Trikonasana Arms Behind is therapeutic for: flexibility, strength, posture correction, digestive problems, anxiety.
What poses should I do before Trikonasana Arms Behind?
Prepare with: Trikonasana, Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Trikonasana Arms Behind with other poses