Trikonasana with arm overhead
त्रिकोणासन ऊर्ध्व हस्त
Trikonasana Urdhva Hasta is a variation of Triangle Pose with the upper arm extended overhead, deepening the lateral stretch and opening the chest. It improves flexibility and strengthens the legs, core, and shoulders.
Anatomy Involved
Benefits
- Stretches and strengthens the legs, knees, and ankles
- Stretches the hips, hamstrings, and calves
- Opens the chest and shoulders
- Stimulates the abdominal organs
- Improves digestion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Low blood pressure
- Headaches
- Heart problems
- 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
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Keep hand on shin or block, avoid twisting, keep spine long.
shoulder injury
Keep top hand on hip.
knee injury
Bend front knee slightly.
pregnancy
Use wall support, wider stance, don't go as deep.
Target Areas
Practice Flow
About this Pose
Trikonasana Urdhva Hasta is a variation of Triangle Pose with the upper arm extended overhead, deepening the lateral stretch and opening the chest. It improves flexibility and strengthens the legs, core, and shoulders.
How to Practice
1. Begin in Tadasana (Mountain Pose).
2. Step your feet 3-4 feet apart.
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 hinge at your right hip, reaching your right hand down towards your right shin, ankle, or the floor outside your right foot. Extend your left arm straight up overhead, in line with your right arm.
7 more steps remaining
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Frequently Asked Questions
Common questions about Trikonasana with arm overhead
What is Trikonasana with arm overhead?
Trikonasana Urdhva Hasta is a variation of Triangle Pose with the upper arm extended overhead, deepening the lateral stretch and opening the chest. It improves flexibility and strengthens the legs, core, and shoulders.
What are the benefits of Trikonasana with arm overhead?
Stretches and strengthens the legs, knees, and ankles. Stretches the hips, hamstrings, and calves. Opens the chest and shoulders. Stimulates the abdominal organs. Improves digestion.
Who should avoid Trikonasana with arm overhead?
Avoid this pose if you have: Low blood pressure, Headaches, Heart problems, Neck pain.
How many steps are in Trikonasana with arm overhead?
Trikonasana with arm overhead is practiced in 12 steps. Begin in Tadasana (Mountain Pose).
Is Trikonasana with arm overhead suitable for beginners?
Trikonasana with arm overhead is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Trikonasana with arm overhead?
You may use: block, wall, strap. Props make the pose more accessible and comfortable.
What conditions does Trikonasana with arm overhead help with?
Trikonasana with arm overhead is therapeutic for: flexibility, strength, digestive problems, posture correction.
What poses should I do before Trikonasana with arm overhead?
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 with arm overhead with other poses