Triangle Pose (Trikonasana)- Definition steps benefits with precautions

The Triangle Pose, or Trikonasana, is a foundational standing yoga pose that is often practiced during Hatha and Vinyasa yoga classes. The name “Trikonasana” is derived from the Sanskrit words “Trikona,” which means “triangle,” and “asana,” which means “pose.” This pose is known for its ability to stretch and strengthen the entire body, making it a popular choice for yoga practitioners of all levels. Trikonasana is believed to create a sense of balance and stability, while also providing a deep stretch for the hamstrings, hips, and spine.

Sanskrit Slok:
त्रिकोणासने तिष्ठन्तु यत्र क्रत्वा पृथक् स्थितः।
एवस्था काययोस्रह समपविद्धं प्रबन्धकम्॥

Steps to do

– Stand at the front of your mat in Mountain Pose (Tadasana).
– Step your feet wide apart, around 3-4 feet, with your heels aligned.
– Exhale as you extend your torso over your right leg, bending from the hip joint.
– Rest your right hand on your shin, ankle, or a block outside your right foot.
– Reach your left arm toward the sky, in line with your shoulders, and turn your head to look up at your left thumb.
– Hold for a few breaths, then inhale as you press into your feet and lift your torso back to standing.
– Repeat on the other side.


– Stretches and strengthens the thighs, knees, and ankles
– Stretches the hips, groins, hamstrings, and calves
– Opens the chest and shoulders
– Stimulates the abdominal organs
– Helps to relieve stress and improve digestion


– Those with a neck injury should avoid turning their head to look up
– Individuals with high blood pressure or low blood pressure should keep their head in a neutral position
– If you have any hip, back or shoulder injury, practice this pose with caution

Incorporating Triangle Pose into your yoga practice can help you to improve your overall flexibility, balance, and strength. Whether you are a beginner or an experienced yogi, Trikonasana offers a wide range of benefits for both the body and the mind. Remember to always listen to your body and practice with mindfulness and awareness to avoid injury.