Trikonasana - Triangle Pose


Introduction to Trikonasana

Trikonasana (pronunciation: Tree-kon-aa-s-uh-nah) is one of the most important asana as it signify the power of three. In Sanskrit, Tri means three and Kone means angle. It is so because this is a standing asana and while performing the body makes angles which seen as a whole create the illusion of a triangle. Hence, Trikone in Sanskrit means a triangle and hence the name.

Unlike other asanas, this asana specifically requires you to keep your eyes open for keeping a perception of balance.

Trikonasana is known to keep a balance between the three forces of nature – Tamas (Inertia), Rajas (Action) and Sattva (Harmony). Trikonasana represents Cosmic Trinity of Brahma (Creator), Vishnu (Preserver/Protector) and Shiva (Destroyer).

It also represents interplay of dependency, independence and interaction.

Scientific way to perform Trikonasana

The correct steps to perform this asana are:

  1. Stand straight on yoga mat with both feet together and hands on the side.
  2. Step your left leg apart from the right leg creating a triangular mountain shaped gap. Turn your feet 90 degree towards left side. Raise your hands parallel to the mat. Your head and shoulders should be in the same plane.  
  3. Bent from waist towards the left feet. Let your left hand palm touch your left feet while your right hand is raised high up in the air.
  4. Hold for 5 to 10 seconds and release.
  5. Twist your waist to come up in upright position, thus making both hands come in same plane as the head, parallel to the floor.
  6. Bring your left feet back with your right feet.
  7. Repeat the same for right feet.
  8. Another variation is for the 45 degree angle corresponding to the floor. The steps are the same.
  9. The third variation is slightly difficult.
  10. After you turn your left feet, turn your hips towards the left while keeping your hands on the hip.
  11. Make sure your knees and ankles do not bend.
  12. Then raise your right hand while your left hand remains on the hip.
  13. Slowly bring your right hand down and at the same time bend from waist towards the left feet.
  14. Let your right hand touch the left feet and make sure your spine is parallel with respect to the floor.

Precautions to take while performing Trikonasana

  1. Abort this asana if you feel pain.
  2. Do not perform all the three variations all at once.
  3. Beginners to attempt this asana under trained and expert supervision.
  4. Keep your eyes open as it will give you a clear perception of balance which will help you to maintain the pose and not fall off,


Who can and can’t perform Trikonasana

  1. Only ailment free people can do this asana with a few exceptions.
  2. Highly recommended for children.
  3. People with dizziness, vertigo, migraine and insomnia should not undertake this asana.
  4. People with spondylitis and other bone ailments to undertake under medical and expert supervision.
  5. People with back pain can let go of bending at the waist or twisting.
  6. Low and High Blood Pressure sufferers should not do this asana
  7. Pregnant women should stop doing it after first trimester.
  8. Also people with stomach problems such as diarrhea should not do this
  9. People with heart conditions to use a wall as a prop.

Variations in Trikonasana

There are five variations in Trikonasana with various degree of difficulty –

  1. Baddha Trikonasana – Bound Triangle Pose
  2. Baddha Parivritta Trikonasana – Bound Revolved Triangle Pose.
  3. Parivritta Trikonasana – Revolved Triangle Pose
  4. Supta Trikonasana – Reclining Triangle Pose
  5. Uthitta Trikonasana – Extended Triangle Pose

Health Benefits of Trikonasana

  1. Helps in stretches hips, back muscles, chest and shoulders.
  2. Stretches the spine.
  3. Give strength to the thighs, calves and buttocks.
  4. Stimulates the spinal nerves.
  5. It improves the flexibility of the spine, correct alignment of shoulders
  6. It relieves from backache, gastritis, indigestion, acidity, flatulence
  7. Assists treatment of neck sprains, reduces stiffness in the neck, shoulders and knees, strengthens the ankles and tones the ligaments of the arms and legs
  8. It also stimulates the nervous system and alleviates nervous depression, strengthens the pelvic area and tones the reproductive organs.
  9. It gives strength to your legs, feet and ankles.
  10. Stretches hips, groins, hamstrings, calves and spine.
  11. Opens chest and shoulders.
  12. Strengthens back, neck and abdominals.
  13. Stimulates abdominal organs, aiding in digestion.
  14. Best therapy for stress, anxiety, infertility, flat feet, neck pain, osteoporosis, sciatica and symptoms of menopause.
  15. Give reliefs in backache, especially during pregnancy.
  16. It strengthens and stretches the legs.
  17. Stretches the hips and spine.
  18. Opens the chest to improve breathing.
  19. Relieves mild back pain.
  20. It stimulates the abdominal organs.
  21. It is also Improves sense of balance.


This yoga pose is one of the most important asana of the Ashtang Yoga Discipline

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