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TRIKONASANA – Triangle Posture | Steps, Benefits, Cautions


Yoga is a timeless guide to feeling good in every way. Yoga, with its deep roots in age-old traditions, invites individuals to embark on a transformative journey that brings harmony to the delicate interplay of mind, body, and spirit.

In the enchanting world of yoga, each posture carries a profound story, and Trikonasana, or the Triangle Posture, is no exception. Rooted in the ancient Sanskrit language, its name reveals its essence: ‘Tri’ symbolizes the mystical power of three, ‘Kona’ embodies the graceful angles, and ‘Asana’ signifies the art of posture.

When you do the Triangle Pose in yoga, your body gets a bunch of benefits. The pose becomes a crucible for making your muscles strong and your body flexible. Trying this yoga pose is like going on an adventure. Your body becomes stronger, and your mind feels calm and happy.

Trikonasana is not merely a physical form; it is a gateway to a deeper understanding of the self. As you gracefully align your body into this elegant shape, you embark on a journey of discovery, exploring the intricate connection between your breath, your mind, and the universe. It’s in the stretch of your arms and the grounding of your feet that you touch the very essence of this ancient practice. Let’s know more!

How to do Trikonasana step by step?

TRIKONASANA - Triangle Posture

Step 1: Begin by standing tall, aligning your heels and keeping your toes slightly apart. Expand your chest and let your shoulders relax. Maintain a straight neck, fingers together, facing downwards, and palms stretched along the thighs by your sides. Keep your face relaxed.

Step 2: Raise both your hands slowly by your sides until they are horizontal, while simultaneously moving your right foot about a meter away from your left foot. Inhale deeply.

Step 3: Gently bend to the right side within the same plane. Let the fingers of your right hand touch your right foot, while your left arm stretches up, aligning with your right hand. Your left palm should face forward. Extend your left arm upwards and gaze along your fingers as you exhale.

Step 4: Gradually return to the horizontal position without disturbing the position of your legs. Inhale as you do so.

Step 5: Bring both your hands down slowly while keeping your right leg next to the other. Exhale as you do this. (Note: Repeat the same steps on the other side.)

How many times and how long should we do Trikonasana?

The frequency and how long you hold on practicing Trikonasana, like any yoga posture, depends on your individual fitness level, flexibility, and overall health goals.

During Trikonasana yoga, maintain the pose for a duration of 10 to 30 seconds on each side, alternating sides between 3 to 6 repetitions .

How do you practice Trikonasana?


Extend the Arms:

As you elongate your spine and open your chest, extend your arms out to the sides, parallel to the ground. Your arms should be in line with your shoulders. 

Hinge at the Hips:

Initiate the pose by hinging at the hips, not the waist. Keep your hips level as you lean your upper body to the side.

Proper Foot Placement:

Ensure that your right foot is turned out 90 degrees, and your left foot is turned slightly in. This alignment helps with balance and stability.


Maintain a soft gaze either at your left thumb or upwards toward the ceiling. Your head should be in line with your spine. 

Breathe Mindfully:

Focus on your breath. Inhale deeply as you extend your body and exhale as you deepen the stretch. Use your breath to facilitate the release of tension in the pose.

Stay Grounded:

Continue to feel the connection between your feet and the ground. Grounding through your feet helps with stability and balance.

Mirror Both Sides:

Don’t forget to repeat the pose on the opposite side. Balance your practice by performing Trikonasana on both sides.

Trikonasana Benefits

  1. Promotes overall body flexibility: Particularly stretches the spine and back muscles.
  2. Loosens and relaxes muscles: Targets intercostal muscles, thighs, calves, and hamstrings.
  3. Stimulates vital organs: Massages the liver, spleen, pancreas, and kidneys, enhancing their function.
  4. Aids in weight management: Contributes to a slimmer waistline, while strengthening calves and toning thighs.
  5. Beneficial for specific conditions: Helps individuals with flat feet, diabetes, and respiratory ailments.
  6. Improves digestion: Alleviates constipation and enhances appetite.
  7. Relieves pain: Eases discomfort in the back, neck, elbows, waistline, and knees.
  8. Addresses specific issues: Effective for managing sciatica and hunchback conditions.

Similarly read our blog Padmasana – The Lotus Pose | Steps, Benefits, Tips, Cautions to know more about Padmasana.

Who Should Avoid Trikonasana?

While Trikonasana (Triangle Pose) is a beneficial yoga pose for many, there are certain conditions and situations in which individuals should avoid or modify this pose. It’s essential to prioritize safety and consider your own physical limitations and health. There are several situations in which Trikonasana should not be practiced, including recovery from recent surgery, a herniated disc, uncontrolled high blood pressure, pregnancy, a history of low blood pressure, ongoing digestion, frequent vertigo, dizziness, recent injuries, chronic hip or knee pain , and new yoga practitioners with little experience.

How Does Trikonasana Reduce Stress in Women?


Trikonasana, or Triangle Pose, helps alleviate stress in women by promoting physical and mental well-being. The posture involves a deep stretch, releasing tension in the shoulders, back, and hips. This stretch stimulates blood circulation, reducing fatigue and enhancing energy levels.

Additionally, Trikonasana engages the abdominal muscles, promoting digestion and alleviating discomfort associated with stress. The meditative aspect of the pose, focusing on breath and balance, calms the mind, reducing anxiety and promoting a sense of relaxation. Regular practice of Trikonasana contributes to overall stress reduction, fostering both physical and mental harmony in women.

Does Trikonasana Help With Weight Loss?

Trikonasana (Triangle Pose) is a beneficial yoga posture for overall health, but its direct impact on weight loss is limited. While the pose engages core muscles and promotes mindfulness, contributing to a healthier lifestyle, weight loss primarily relies on factors like diet and cardiovascular exercise. The core engagement may enhance muscle tone, supporting metabolism, and the pose’s stress-reducing effects can mitigate emotional eating.

Additionally, the twisting nature of Trikonasana aids digestion. However, if you are planning to reduce your weight, it’s crucial to incorporate Trikonasana into a comprehensive fitness routine that includes a balanced diet and regular exercise. As with any fitness program, consulting with a healthcare professional is advisable, especially for individuals with existing health conditions.

Subtle Points of Trikonasana

Bending mode:

Initiate the bend from the right waist area, ensuring that your knees and elbows remain straight. Avoid any forward bending.

Breathing mode:

Exhale as you lean to the side, and inhale while returning to the upright position. Maintain normal breathing once you reach the final pose.


In the practice of Trikonasana, we find a beautiful synthesis of strength, grace, and balance. Incorporating Trikonasana into your yoga routine is an invitation to experience the profound sense of well-being that comes from embracing a balanced, flexible, and strong body. The journey to mastering this asana in online yoga classes requires patience, consistency, and, above all, mindfulness. So, unroll your mat, breathe deeply, and let the Triangle Pose guide you on a path of self-discovery, health, and inner harmony. 

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