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Triangle Pose-Trikonasana

Triangle Pose

  • Trikonasana

Trikonasana (Triangle Pose) is a beginner level asana and a favourite of most yoga practitioners. The muscles in the waist, the back of the legs, and the sides of the trunk are all impacted by Trikonasana. The nervous system is stimulated, and nervous depression is lessened. Additionally, it tones the reproductive organs and strengthens the pelvic region. The fat around your waist will come off with regular practice. It helps our body recover from conditions like indigestion, gastritis, and acidity. Trikonasana aids in both core muscle activation and the release of lower back tension. 'Trikona', which means three corners or triangle, and 'asana', which means posture, are the terms sources in Sanskrit.

Steps to do Triangle Pose / Trikonasana

  • Stand in Tadasana.
  • Take the right foot back. Inhale and stretch the hands in line with the legs.
  • Make sure your left foot is at a 90 degree angle and right foot at a 45 degree angle.
  • Exhale, bend towards the left side, place the left palm beside the left foot.
  • Right hand pointing upward, look at the right palm.
  • Keep breathing while holding the pose.
  • Inhale, come up, exhale, relax the hands and bring the legs together.
  • Repeat on the other side.

Tips for beginners

  • The benefits of the sideways stretch to the trunk will be lost, if you bend forward during the exercise. 
  • When bending to the side, pay close attention to where your hips are placed, to prevent bending forward. 
  • For instance, watch out for  the left hip that should not move forward, when bending to the right. 
  • The rarely used inner thigh muscles and the top of the thighs are stretched more forcefully by increasing the space between the feet. 


  • It strengthens your legs, knees and ankles. 
  • Trikonasana opens your chest and shoulders.
  • Strengthens the hips, groins, hamstrings, calves and spine. 
  • Stimulates the abdominal organs and improves the digestion. 
  • Strengthens the pelvic area and tones reproductive organs.
  • It provides stamina, balance and develops focus.

Watch out for

This asana shouldn’t be performed by those who have.

  • Severe back pain.
  • A person with diarrhoea, low or high blood pressure, neck and back injuries should avoid this asana.
  • Avoid this asana, if suffering from migraine and headache.
  • Practice is prohibited for pregnant women, severe acidity and during the menstrual cycle.


Trikonasana variations include: