Trikonasana with Upper Hand on Hip
त्रिकोणासन ऊपरी हाथ कूल्हे पर
Trikonasana with upper hand on hip is a variation of the classic pose that focuses on opening the chest and improving balance. It strengthens the legs and core while stretching the spine and hamstrings.
Anatomy Involved
Benefits
- Strengthens legs and core
- Stretches spine and hamstrings
- Improves balance
- Opens chest and shoulders
- Stimulates abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Low blood pressure
- Headaches
- Diarrhea
- Neck problems (avoid looking 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
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 lower hand on shin or block, avoid deep bend, keep spine long.
Target Areas
Practice Flow
About this Pose
Trikonasana with upper hand on hip is a variation of the classic pose that focuses on opening the chest and improving balance. It strengthens the legs and core while stretching the spine and hamstrings.
How to Practice
1. Stand with your feet 3-4 feet apart, turning your right foot out 90 degrees and your left foot slightly inward.
2. Align the center of your right heel with the arch of your left foot.
3. Inhale, lengthen your spine, and lift your chest.
4. Exhale, hinge at your right hip, reaching your right hand towards your right shin or ankle.
5. Place your left hand on your left hip, drawing the shoulder back.
5 more steps remaining
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Frequently Asked Questions
Common questions about Trikonasana with Upper Hand on Hip
What is Trikonasana with Upper Hand on Hip?
Trikonasana with upper hand on hip is a variation of the classic pose that focuses on opening the chest and improving balance. It strengthens the legs and core while stretching the spine and hamstrings.
What are the benefits of Trikonasana with Upper Hand on Hip?
Strengthens legs and core. Stretches spine and hamstrings. Improves balance. Opens chest and shoulders. Stimulates abdominal organs. Relieves stress.
Who should avoid Trikonasana with Upper Hand on Hip?
Avoid this pose if you have: Low blood pressure, Headaches, Diarrhea, Neck problems (avoid looking up).
How many steps are in Trikonasana with Upper Hand on Hip?
Trikonasana with Upper Hand on Hip is practiced in 10 steps. Stand with your feet 3-4 feet apart, turning your right foot out 90 degrees and your left foot slightly inward.
Is Trikonasana with Upper Hand on Hip suitable for beginners?
Yes, Trikonasana with Upper Hand on Hip is a beginner-friendly pose suitable for all levels.
What props are needed for Trikonasana with Upper Hand on Hip?
You may use: block, wall. Props make the pose more accessible and comfortable.
What conditions does Trikonasana with Upper Hand on Hip help with?
Trikonasana with Upper Hand on Hip is therapeutic for: strength, flexibility, posture correction, digestive problems, weight loss.
What poses should I do before Trikonasana with Upper Hand on Hip?
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 Upper Hand on Hip with other poses