Triangle Pose (Trikonasana)
Trikoṇāsana
trik-cone-AHS-anna • Triangle Pose
A foundational standing pose that stretches the entire body while building stability and openness
About This Pose
Trikonasana, the Triangle Pose, is one of the most important standing poses in yoga. The name comes from 'Tri' (three) and 'Kona' (angle), referring to the triangular shape created by the body in this pose. This pose appears in ancient texts including the Gheranda Samhita and is considered essential for developing a complete yoga practice. Triangle Pose stretches and strengthens the entire body - legs, hips, spine, chest, shoulders, and arms. It opens the Sacral Chakra (Svadhisthana), promoting creativity, emotional balance, and fluidity. The lateral stretch creates space between the vertebrae, relieving back tension and improving spinal health. Unlike many standing poses, Trikonasana keeps the legs straight, teaching proper alignment and building strength in a different way. The pose represents the harmony of three aspects - body, mind, and spirit - coming together in perfect alignment. Regular practice develops stability, flexibility, and the ability to find balance even while extending in multiple directions.
Step-by-Step Instructions
These are traditional textual instructions. For safe alignment and live demonstrations, please also use the YouTube link at the end of this page and follow a qualified teacher who matches your body and experience level.
- 1Begin in Tadasana, then step feet 3-4 feet apart
- 2Turn your right foot out 90 degrees, left foot slightly inward
- 3Align your right heel with the arch of your left foot
- 4Extend your arms out to the sides at shoulder height, palms down
- 5Inhale and lengthen your spine
- 6Exhale and reach your right hand toward your right foot, hinging at the hip
- 7Place your right hand on your shin, ankle, or the floor (avoid the knee)
- 8Extend your left arm straight up toward the ceiling
- 9Stack your shoulders, creating one line from left to right hand
- 10Turn your head to gaze at your left thumb, hold 5-10 breaths, repeat other side
Breathing Pattern
Breathe fully and evenly. Inhale to lengthen the spine, exhale to deepen the stretch. Let each breath create more space in the side body. Stay open and expansive.
Benefits
Physical
- Stretches legs, hips, and spine
- Opens chest and shoulders
- Strengthens legs and core
- Improves digestion
- Relieves back pain and sciatica
Mental
- Reduces stress and anxiety
- Improves focus and concentration
- Promotes emotional balance
- Cultivates inner stability
- Develops body awareness
Energetic
- Opens Svadhisthana (Sacral) Chakra
- Promotes creativity and flow
- Balances left and right sides of body
- Increases prana flow in spine
- Creates sense of expansion
Modifications
Easier Variations
- •Use a block under bottom hand
- •Shorten the stance
- •Keep top hand on hip
- •Look straight ahead instead of up
Harder Variations
- •Place bottom hand on floor outside foot
- •Wrap top arm behind back
- •Close eyes while holding
- •Hold for longer duration
Contraindications
- Low blood pressure
- Diarrhea or digestive issues
- Neck problems (keep gaze forward instead of up)
- Migraine or headache
Focus Points
Learn This Pose on YouTube
Correct alignment can vary slightly between traditions and body types. For the physical technique and live demonstrations, please learn from a qualified teacher or a trusted video. The button below opens a basic YouTube search where you can choose a class that matches your level, language, and any health conditions.
Open YouTube Search