Triangle Pose Variation - Hasta Mudra
त्रिकोणासन हस्त मुद्रा
Trikonasana Hasta Mudra combines the benefits of Trikonasana with the calming effects of Jnana Mudra. It stretches the hamstrings, obliques, and spine, while promoting mental clarity and focus.
Anatomy Involved
Benefits
- Stretches hamstrings, obliques, and spine
- Strengthens legs and core muscles
- Improves digestion
- Reduces stress and anxiety
- Promotes mental clarity and focus
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Low blood pressure
- Back injuries
- Headaches
- Neck pain
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
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Place hand on a block or shin, avoid twisting if painful.
neck pain
Look straight ahead or down instead of up.
hamstring injury
Bend front knee slightly, or use a block under hand.
pregnancy
Widen stance, use a chair or block for support, avoid deep twist.
Target Areas
Practice Flow
About this Pose
Trikonasana Hasta Mudra combines the benefits of Trikonasana with the calming effects of Jnana Mudra. It stretches the hamstrings, obliques, and spine, while promoting mental clarity and focus.
How to Practice
1. Begin in Tadasana (Mountain Pose).
2. Step your feet wide apart, approximately 3-4 feet.
3. Turn your right foot out 90 degrees, and your left foot slightly inward.
4. Inhale and extend your arms out to the sides at shoulder height.
5. Exhale and reach your right hand down towards your right shin, ankle, or the floor (use a block if needed).
6 more steps remaining
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Frequently Asked Questions
Common questions about Triangle Pose Variation - Hasta Mudra
What is Triangle Pose Variation - Hasta Mudra?
Trikonasana Hasta Mudra combines the benefits of Trikonasana with the calming effects of Jnana Mudra. It stretches the hamstrings, obliques, and spine, while promoting mental clarity and focus.
What are the benefits of Triangle Pose Variation - Hasta Mudra?
Stretches hamstrings, obliques, and spine. Strengthens legs and core muscles. Improves digestion. Reduces stress and anxiety. Promotes mental clarity and focus.
Who should avoid Triangle Pose Variation - Hasta Mudra?
Avoid this pose if you have: Low blood pressure, Back injuries, Headaches, Neck pain.
How many steps are in Triangle Pose Variation - Hasta Mudra?
Triangle Pose Variation - Hasta Mudra is practiced in 11 steps. Begin in Tadasana (Mountain Pose).
Is Triangle Pose Variation - Hasta Mudra suitable for beginners?
Triangle Pose Variation - Hasta Mudra is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Triangle Pose Variation - Hasta Mudra help with?
Triangle Pose Variation - Hasta Mudra is therapeutic for: flexibility, strength, digestive problems, anxiety, posture correction.
What poses should I do before Triangle Pose Variation - Hasta Mudra?
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 Triangle Pose Variation - Hasta Mudra with other poses