What Is Trikonasana Yoga (Triangle Pose) Benefits And Steps

Oct 17, 2022

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The origin of yoga was long back in ancient India, and it has stayed with us since then. It is not only a physical exercise but a way of proper living. It cleanses our mind, body and spirit as a whole. It is an art that allows one to listen to your inner voice, things that your body requires, thus improving your health.

Yoga works wonders to reduce your stress and also promotes the complete well-being of a person. Starting from the head, tons of asanas are effective to certain body parts till the toe, and each asana is dedicated to each area. There are various types of asanas and pranayamas, but one that outshines the others is the triangular pose asana or Trikonasana. Let us read on to know more about this particular asana.

What Is Trikonasana Yoga (Triangle Pose)?

Trikonasana yoga has innumerable benefits. Your body, while doing this asana, adjusts and makes the shape of an extended triangle. With this asana's help, you get to experience an extreme kind of a stretch, especially to the trunks and legs and arms. As the name suggests, the word's complex meaning can be broken down into simpler terms: "TRI" means three in number, "KON" means the angle of the body that's pointing towards three different directions.

The asana maintains the shape of the ligaments, and promotes flexibility, helps in losing fat from the body's fatty parts. And this is how the name is derived for the triangular pose, i.e. Trikonasana.

Detailed Steps On How You Should Do Trikonasana Yoga (Triangle Pose) -

  • To begin with, stand on the top of your yoga mat with feet apart from each other according to the distance between your hips and one foot. Also, place your arms at your sides. Breathe properly and slowly. Release all your distractions and stress.
  • Keep your feet wide apart for around 4-5 feet and make sure that your heels are united with each other.
  • Then turn your right foot outwards to a 90-degree angle in such a way that the toes are pointing to the top of the mat. Also, observe that the right knee cap center is aligned with the center of the right ankle.
  • Pivot your left foot slightly towards the inside. Now your back toes should have a 45- degree angle. Lift your feet through its arches while maintaining the balance on your ankles.
  • Then raise your arms to the side to the height of your shoulder in a way that they are parallel to the floor. You will notice that your arms are totally in symmetry with the legs. Stretch actively with your palms facing down.
  • After that, exhale and use your right hand to stretch towards the same direction where your right foot is pointed. Shift your left hip a bit back so that your pelvis inclines a little towards space or wall behind your left foot.
  • Next, fold at your right hip, try to keep your right ear, shoulder and knee at the same angle and make sure your torso doesn't drop forward. Then use your left palm and bring it forward with your fingertips stretching towards the sky.
  • Do the same with your right hand. Take the support of a block. Hold the position for about a minute. To release yourself from the position, inhale and press firmly through your left heel as you lift up your torso. Then, lower your arms, turn to the left, reverse the position of your feet, and repeat the same for the other side.

Infographic of Trikonasana, the Triangle Pose. The practitioner stands with legs wide apart, extending one arm down to the shin and the other arm reaching upward, forming a triangle shape. This foundational pose enhances flexibility, strength, and balance, fostering a sense of stability and openness in yoga practice.

Triangle Pose And Half Moon Pose (Beginner Level) Video Tutorial


Triangle Pose And Half Moon Pose (Intermediate Level) Video Tutorial


Some Modifications Of Trikonasana Yoga For Your Ease -

  • If you feel that you may lose your balance with the triangle pose, then place your back heel against a wall for extra support.
  • Keep your back torso against a wall to ensure stability.
  • Use a block and place your hand on it if you are not sure about your balance.
  • To make it more challenging, extend your top arm over your top ear and stretch your arm in a way that it becomes parallel to the floor.

Also Read: What Is Shalabhasana (Locust Pose), How To Do It And It's Benefits?

Trikonasana Benefits -

  • The asana aids our body in relieving gastritis, indigestion, acidity and flatulence. This pose refreshes our body and stimulates the digestive tract; therefore, it helps maintain health and keeps you creative all day long.
  • If you are doing it in the correct manner, it gives accurate alignment to your shoulders and fixes it in an ideal position.
  • The triangle pose is done by bending your body to both sides and improving the flexibility of the spine and reducing backache to a large extent. Practising this regularly will terminate all your back pains.
  • The basic reason why this asana is preferred more as it involves the full movement of one's body. The neck and spine are fully exercised due to this pose, reducing any kind of neck sprain.
  • As this pose involves a lot of movements and stretches, it gives an added strength and support to your ankles and palms.
  • This triangle pose reduces any kind of stress and anxiety that’s inside your mind. It releases happy hormones, bringing about a healthy smile on your face.
  • It is essentially beneficial for women as it lessens the discomfort during one's menstruation and gives relief to your cramps.
  • It stimulates and eases the blood flow throughout the veins, hence reducing the risks of a stroke or any other major issue that comes from circulation.

The Correct Way Of Doing Trikonasana Yoga (Triangle Pose) -

There are certain specifications that you need to follow and keep in mind when you practice this exercise. It is important to do it correctly since your spine, neck and joints are involved in it. Let’s look into some of the ways on how you can master this triangle pose correctly.

People who get dizzy easily or have height phobias like vertigo or high blood pressure should look down at the ground for the final pose as you might lose your balance and end up hurting yourself. If you suffer from extreme migraines very often or any kind of neck injuries, it would be advisable for you to try some other pose rather than trying this pose and straining your body and health unnecessarily.

There are a lot of benefits of Trikonasana but in order to enjoy it, make sure you don’t suffer from any cardiac condition, and if you do, use your hips as a support against the wall and do not raise your arm. It is important to have a trainer if you are into such a high-level form of yoga.

Also Read: How To Do Halasana Yoga (Plow Pose) And What Are Its Benefits

Some Pointers For Trikonasana Beginners -

  • Make sure to do some kind of warm-up exercises for the whole body before you start doing this asana.
  • When you are bending in the front, do it at a slow pace, as you don't want to lose balance and hurt yourself.
  • Do not rest the hand on the knee as it puts too much pressure on the knee.
  • Your lower back part should be extremely straight when you do this pose.
  • When doing this asana, make sure that you are not twisting your muscles alongside the hips.
  • Before you enter the triangular pose area, it would be advisable for you to do some preparatory exercises or asanas like konasana or vrikshasana.

Some More Benefits Of Practising Trikonasana -

  • Trikonasana's benefits are many; this pose helps to expand the size of your chest and shoulders.
  • With the help of this asana, you will see an increase in your stamina, balance, energy, and promote your focus.
  • Triangle Pose is the perfect cure for stress management.
  • It is also good for people who suffer from overweight and obesity issues. It’s a great asana for burning fat.
  • By performing the Trikonasana, one is able to increase the mental and physical equilibrium.

If you are a beginner in yoga and want to practice yoga on regular basis but don’t know how to start properly and the correct way to perform yoga asana, the yoga for beginner’s course is the perfect option for you. You can join the 100 hour yoga teacher training course from one of the best yoga teacher training in rishikesh.  If you are interested in healing and meditation you can check out the amazing sound healing course in Rishikesh.  


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