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Trikonasana- The Triangle Asana

Trikona Asana

Practicing any form of yoga is an art, and it involves taming your mind, body, and soul. There are many postures in yoga, and each one focuses on various body parts; it triggers your senses, from head to toe, and enhances your mental and physical health. Trikonasana is an essential yoga posture that has many benefits when practiced consistently. It helps you tap into your body’s infinite energy reserves and increases flexibility, all this is done with the simple utthita trikonasana triangle pose.

When you practice trikonasan, your body will take the shape of an extended triangle. This helps stretch the muscles in your limbs, arms, and torso. Along with increasing flexibility, this asana also tones ligaments and helps with fat burning.

Trikonasana steps:

Trikona Asana

Standing straight:

Firstly, you must begin this pose by having a good standing posture. Stand straight, spread your legs apart, the right leg should face the right side and the left leg should face slightly inwards, for about 45 degrees.

Extend arms:

Once the legs are stable, slowly raise and spread your hands parallel to the ground. Maintain the line with your knees and shoulders.


Once you are in position, bend and touch the ground; grip the right toes, if you can bend that low. Ideally, the left shoulder should be in line with the right shoulder. You must stay in alignment when you’re bending, and the left hand should be facing up.

Eyes up:

It’s essential that you keep your posture as stable as you can. Your gaze should be towards the ceiling, don’t look down unless you feel unstable.


Getting your breathing rhythm right is crucial when practicing the trikonasana steps. Once you are in the asana, your breathing has to be slow and smooth. Stay in the pose for five deep breaths.

One minute statue:

If you can, stay in the utthita trikonasana position for one minute Ensure that your body is bent sideways, and not forward or backward.

Benefits of practicing trikonasana:

Consistently practicing this asana helps relieve the body from digestion issues like gastritis, indigestion, flatulence, and acidity. This pose allows flexibility which not only stimulates the mind but the digestive system as well. Therefore, keeping your gut healthy all through the day.

As mentioned before, the triangle pose is quite beneficial in enhancing your flexibility on both sides of your body. It improves spine tractability and provides relief from backache, as well. Practicing the triangle pose can help alleviate any back pain, in the long term.

Once you get the technique right, the trikonasan pose help correct shoulder alignment, and tones into shape.

Trikonasana pose helps treat the neck and alleviate the pain caused by neck sprains.

The continuous fluidity of the movements help our ankles and palms, and the stretches make them powerful and strong.

Along with the physical benefits, the trikonasana steps help reduce stress and anxiety episodes. It helps balance your hormones and improve mental health.

Yoga also stimulates and transports blood flow through the body, this reduces the risk of blocked arteries and the risk of a stroke.

Tips that will help with trikonasana:

Ensure that you have a proper warm-up session, for your entire body, before you start with this asana

When bending forward, do it in a controlled manner. Getting the technique right is important if you want to see the desired results, also bending slowly can help you maintain stability and balance.

Warmup exercises before Trikonasana:

  • Konasana
  • Vrikshasana
  • Katichakrasana

Cooldown pose after Trikonasana:

  • Veerbhadrasana


If you don’t want to do this pose alone, you can always do it with a partner. They can help you understand and learn how to move into this pose. For starters, have the partner stand in front of your forward foot, they should be facing you. As you inhale and take the forward arm up, keep it parallel to the floor, your partner can hold your wrist and place their toe into the forward hip crease. Once you exhale, your partner can pull on your arm and push into the crease, this will stretch the torso.

Who should avoid this pose?

If you suffer from health issues like migraines, diarrhea, low/high blood pressure, or any neck/back injuries. If you have high blood pressure and still want to try this asana, then do it without raising your hands because it can raise the blood pressure even further.

Consistent Yoga practice helps strengthen and develop your mental and physical health. The various yoga asanas can help you live a fit life, but you must remember that it’s not a substitute for medicines. At Govardhan Ecovillage, our trained yoga experts and Ayurveda doctors will help you with the best yoga practices; this includes trikonasana information.

If you have any medical issues, while practicing yoga, our doctors are available for consultation.