How To Do The Yoga Triangle Pose or Trikonasana

By Alex Assoune Mar 16, 2021

The yoga triangle pose or Trikonasana is one the basic Hatha yoga poses. It is a very powerful posture but still quite easy to do for beginners. I recommend that you learn this pose as soon as possible.

It is known to stretch muscles deeply and improve many bodily functions. Plus, this pose offers plenty of benefits for your health and well-being. It is the foundation for more advanced postures.

You will strengthen your hips, legs, chest and back by practicing often. This pose is also a great way to relieve stress and any tension. It opens your chest and allows you to breathe deeply.

Moreover, there are many variations that you can practice. Extended Triangle Pose (Utthita Trikonasana), Bound Triangle Pose (Baddha Trikonasana) and Revolved Triangle Pose (Parivrtta Trikonasana) are some of them.

If you are just starting out with yoga, you might have difficulties with the triangle pose or Trikonasana. It requires some balance and flexibility to perform correctly. Follow this guide for tips on how to practice it regularly.

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How To Do Trikonasana Or The Yoga Triangle Pose.

The yoga Triangle Pose or Trikonasana has two sides. Facing left and facing right. Both are performed together, one after the other. It is recommended to begin standing straight, with the feet one leg-length apart.

Stand straight.
Separate your feet.
Place your legs wide apart.
Turn your right foot out 90 degrees.
Turn your left foot in 15 degrees.
Keep the heels aligned with the hips.
Press your feet into the ground.
Balance your weight equally on both legs.
Remember to breathe deeply through the nose.
Keep your legs straight at all times.
Spread the arms to the sides.
Place them parallel to the ground.
Keep your palms facing down.
Keep both arms in a straight line.
Do not bend the elbows.
Extend your torso as far as you can to the right.
Drop your right hand while your left hand goes up.
Place your right hand on top of your right foot.
Bend your upper body sideways and not forward.
Keep your head in a neutral position.
Look up at your left hand if it feels comfortable.
Stretch your torso as much as possible.
Keep your spine parallel to the ground.
Repeat on the other side.

You can place your hand on the floor instead as your flexibility increases. If you are not flexible enough to reach your foot yet, rest your hand on your leg. You can also reach down to a block put on the floor.

The Best Tips To Practice The Yoga Triangle Pose Or Trikonasana.

When to avoid practicing Trikonasana or the yoga triangle pose.

Here are a few recommendations to keep in mind. It is important to practice safely to avoid injuries. The yoga Triangle Pose or Trikonasana is a powerful posture if done correctly.

It is best to avoid it completely if you suffer from the following.

Migraine or headaches.
Low or high blood pressure.
Diarrhea.
Eye strain.
Disk herniation.
Neck or back injuries.
Heart condition.

You can still practice it in some cases under guidance. Using a wall is a great way to find support. Do not go too deep into the pose, but rest your hands on your hip. Look straight without turning your neck.

A few tips to keep in mind before practice.

Make sure to do a good warm up before practicing this asana.

Practice the yoga Triangle Pose or Trikonasana on an empty stomach. Depending on your diet, give your body enough time to digest before practice. A morning sequence is ideal just after waking up.

Always get into position slowly, listen to your body closely.

Keep your back straight. Align your arms, shoulders, legs, hips and feet together to avoid losing balance. Do not look up yet if it seems too challenging.

Do not push on your leg with your hand to prevent putting weight on your knee.

Also use a block placed inside or outside your foot if you cannot reach too far down.

The Many Yoga Triangle Pose Or Trikonasana Benefits.

Why you should practice Trikonasana or the yoga triangle pose often.

You will get many benefits if you practice Trikonasana or Triangle Pose often. It has physical and mental positive effects for health and wellness. Plus, this pose corrects the consequences of a sedentary lifestyle effectively.

The yoga Triangle Pose or Trikonasana provides a great combination of stretching and strengthening. It does wonders for your entire body, especially the legs, the waist and the back.

Moreover, it is a good posture to master to gain strength, flexibility, stamina and balance. It paves the way to more advanced poses. Practice it regularly to increase both physical and mental stability.

What kind of benefits will this yoga pose provide?

Here are some of the many benefits of Trikonasana or Triangle Pose. Iyengar recommends it for its powerful effects.

Improves the flexibility of the spine.
Increases balance and stability.
Corrects alignment of the shoulders.
Relieves back pain.
Improves digestion and detoxification.
Builds strong core.
Stretches the thighs and the back.
Gives flexibility to hamstrings and hips.
Reduces acidity, bloating, flatulence.
Massages the pelvic organs.
Improves posture.
Stretches the waist.
Opens the hips and the chest.
Reduces stiffness in the neck.
Strengthens the legs and the hips.
Stimulates the nervous system.
Improves blood circulation.
Reduces stress, anxiety and depression.
Increases focus and concentration.

Follow the instructions presented by Ekhart Yoga to learn how to practice it correctly. The steps are clearly explained by the amazing Esther and very easy to grasp.

Summing up:

The yoga Triangle Pose or Trikonasana is a very powerful posture. It provides many benefits when practiced often. Even beginners will see positive results with this asana.

It is a wonderful exercise to include in a morning routine at home to build strength and flexibility. Practicing in the evening is also a great way to relieve stress and tension like in the Moon Salutation for better sleep.

I recommend that you practice it regularly. Master it before moving on to more difficult poses. Go slow and progress at your own rhythm. This will ensure a daily joyful experience through yoga and meditation.

Inspirations:

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About the Author: Alex Assoune

Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks three languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.

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