Trikonasana (Triangle Pose)
What is a Trikonasana?
Trikonasana, often known as the triangle posture, is a key standing pose in yoga that opens and expands the shoulders and hips while strengthening and lengthening the hamstrings and groin. The triangular shape your body produces when you bring your bottom hand to the floor and maintain your feet grounded throughout the movement is the inspiration behind the name of the basic posture. Trikonasana stages and methods vary greatly. There are three types of trikonasana: baddha, utthita, and Marietta.
Trikona – Triangle; asana – Pose.
This asana is pronounced Tree-Kone-Nah -sah-Nah (Trikonasana). “Trikonasana” is a combination of the Sanskrit terms “asana” (position) and “trikona” (three corners).To form a 90-degree angle between the upper and lower bodies, trikonasana yoga requires spreading the hands apart and extending the legs without bending the knees. In contrast to most yoga poses, the Triangle Pose necessitates maintaining eye contact to preserve body balance.
Which muscles are used in Trikonasana?
- Quadriceps
- Hamstrings
- Calves
- Adductors
- Abductors
- Transverse abdominis
- Obliques
- Erector spinae
- Deltoids
- Pectoralis major
- Latissimus dorsi
- Biceps
- Triceps
- Sternocleidomastoid
What Health Advantages Does Triangle Pose (Trikonasana) Offer?
1) Strengthens the Legs
Triangle Pose, or Trikonasana, is a fundamental yoga pose renowned for strengthening the lower body. Concentrating on the thighs and calves, this pose works and tones these muscular groups. Maintaining the triangle stance increases stability and strengthens the legs, which adds to a feeling of physical empowerment.
2) Stretches the Hamstrings and Hips
Trikonasana’s characteristic triangular pose deep-stretches the hips and hamstrings. The muscles’ elongation relieves these frequently tense areas, increases flexibility, and reduces tension.
3) Stimulates the Abdominal Organs
The gentle twisting motion used in Trikonasana helps to stimulate the abdominal organs. This twist creates a healthier interior environment by aiding in better digestion and detoxification.
4) Improves Balance and Stability
Trikonasana must be performed with intention and control. It improves stability and tests equilibrium. Regularly performing this pose strengthens and centers the body, which enhances balance in general.
5) Opens the Chest and Shoulders
The lateral stretch and extended reach of trikonasana have a significant effect on the shoulders and chest. These areas are opened up by this action, which increases the range of motion, promotes flexibility, and releases tension.
6) Relieves Back Pain
Trikonasana promotes spinal alignment and has therapeutic benefits. Back pain and suffering are lessened in part by the mild stretching and strengthening of the muscles along the spine.
7) Calms the Mind
Trikonasana’s contemplative qualities, when paired with deliberate breathing exercises, provide mental and physical peace. By improving the mind-body connection, this mindful technique encourages relaxation.
8) Stimulates Blood Circulation
The intentional and extended aspect of trikonasana promotes healthy blood circulation throughout the body. By guaranteeing that different tissues receive the right amount of oxygen and nutrients, this stimulation promotes cardiovascular health.
9) Promotes Better Posture
Trikonasana practice on a regular basis greatly enhances posture. The pose encourages an upright and balanced stance and lowers the risk of postural problems by strengthening the core and aligning the spine.
10) Helps To Improve Fitness Level and Weight Loss
Trikonasana (Triangle Pose) improves digestion and stimulates metabolism, aiding in weight loss. It also tones the thighs, hips, and waist while enhancing overall flexibility and balance.
What are the Preparatory poses for Trikonasana?
- Katichakrasana
- Vrikshasana
- Konasana
How to Perform Trikonasana?
- Place your legs apart and stand upright. Your legs should be somewhat farther apart than the width of your shoulders.
- Take a breath. Lift your right-hand level with your head. The right arm and right ear ought to be parallel.
- Breathe out. Your left torso should be bent at the waist.
- Slide your left arm down your left leg at the same time until your fingers reach your ankle.
- Your head should now be angled to the left, and your right arm should be horizontal.
- To maintain the position, keep your knees and elbows straight. For 30 seconds, maintain the position.
- Take a breath. Stand up straight and straight.
Trikonasana Video:
What are the Tips for practicing Trikonasana?
Before performing the asana, make sure you have warmed up your entire body thoroughly.
To prevent losing your equilibrium, lean forward slowly and carefully.
What are Follow-up poses for Trikonasana?
What are the Beginners’ Tips for Triangle Pose?
- Depending on how it feels for your body, lay your hand on a block on the inside or outside of your foot to maintain both sides of your waist long.
- The press-rebound effect is when you apply pressure through your feet, making your upper body seem lighter.
What are the Types of Triangle Pose?
If you wish to mix things up, you can develop additional types of Trikonasana, such as:
- UtthitaTrikonasana (Extended Triangle Pose)
- Parivritta Trikonasana (Revolved Trikonasana, or Revolved Triangle)
- Baddha Trikonasana (bound triangle pose)
- Baddha Parivritta Trikonasana (bound revolved triangle pose)
- Supta Parivritta Trikonasana (reclining revolved triangle pose)
- Bikram’s Triangle or Trikonasana
- Supta parivrtta trikonasana
- Supta utthita trikonasana
UtthitaTrikonasana (Extended Triangle Pose)
What is UtthitaTrikonasana?
In practically all forms of yoga, Triangle Pose (Utthita Trikonasana) is a fundamental pose. The very easy setup of Triangle Pose belies its effectiveness as a hamstring stretch. Once the foundations of the pose are set with planted feet and strong legs, the chest can open up and twist deeply.
Except for a slightly different hand placement and a wider stance to open the pelvis, the extended Trikonasana, also known as the extended triangle posture (Utthita Trikonasana), requires almost the same preparation and execution as the standard Trikonasana. For example, instead of halting at the shin or ankle while using your right hand to reach your right foot, rest your lower hand flat on the floor next to the foot or pinch your big toe.
With Utthita Trikonasana, you can achieve a solid balance between landing stability and heart-opening chest expansion. To help you focus a wandering mind and bring yourself fully to the present moment, this pose requires concentration and steady breathing.
When performing the relatively difficult but extremely beneficial Extended Triangle position, it helps to keep in mind that the position is a literal depiction of its name: Your body forms triangles of different sizes in it. Consider the angles that your legs make with the floor, the small triangle that forms between your arm, front leg, and upper torso, and the large angle that your side body makes with the mat and front arm.
How to do Utthita Trikonasana?
- Pull your left femur into its socket by using the muscles in your left thigh. Stretch your left hand toward the front of the room while keeping your left hip tucked in. Drop your left hand onto your ankle or shin. If you are more open, place your left hand on the inside of your left foot. The one that feels most comfortable for you should be done.
- While keeping your right shoulder anchored in its socket, you open your chest such that the right shoulder stacks on top of the left, reaching your right fingertips toward the ceiling.
- Turn your head and look up at your right fingertips. Maintaining the head in a more typical position is also acceptable if this is causing issues for your neck. Deepen the crease in your left hip by continuing to pull your left thigh muscles upward.
- To avoid hyperextension, gradually soften your left knee. (We refer to this as a micro bend.)
- Hold for a minimum of five breaths.
- Do it again with your right leg extended.

Parivritta Trikonasana (Revolved Trikonasana, or Revolved Triangle)
What Is Parivrtta Trikonasana?
Parivritta Trikonasana (revolved triangle position) is a popular substitute for Trikonasana. In Utthita Trikonasana (with the right foot forward), the right hand stretches down towards the right foot, however in the revolved position, the trunk must be tightly twisted so that the left-hand reaches the right foot.
The revolved triangle pose (Parivrtta Trikonasana) is a triangle-based yoga pose. The revolved triangle can improve your physical and mental well-being and is ideal for both novice and experienced yogis.
How to Do Parivrtta Trikonasana?
- Put yourself in a position. Starting in Tadasana, also known as the mountain pose, place your feet about four feet apart and raise your arms so that your palms are facing down and parallel to the floor. Angle your left foot 90 degrees and your right foot 45 degrees toward the end of the mat, starting from the left.
- Bend sideways. As you flex your body at the hip joint and extend sideways over your left leg (if you’re starting on the left), take a deep breath and release it. Don’t squeeze your waist; instead, keep the sides straight. Align your rear heel with your tailbone.
- Extend your arms. Reach your left arm down to your right foot, or your right arm down to your left foot if your right foot is in front of you. With the hand extended toward the floor, gently hold your big toe or ankle. At the same time, place your second hand on your hips. You can stretch your opposite arm toward the sky or roof if you want to go a little farther with the stance.
- Repeat while holding. Turn your head and gaze up at the roof while keeping your shoulders in line. Hold for a short while before moving back to the beginning and repeating with the other leg.

Baddha Trikonasana (bound triangle pose)
What is Baddha Trikonasana (Bound Triangle Pose)?
A variation of Trikonasana is the bound triangle posture, in which yogis extend their torsos past the point where they can wrap their hands around for binding. Stretching the hamstrings of the straight leg and contracting the abdominal muscles are the two primary elements of learning baddha trikonasana. They also aid in stimulating internal organs and stretching the diaphragm’s muscles.
How to do baddha trikonasana?
- Take a lunge as your starting position.
- Turn your foot 30 degrees inward and pull the back heel down.
- Now place both your hands inside your front foot on the floor.
- Take a deep breath. Flex your upper body inside your front leg after exhaling.
- Bring the top of your left shoulder to the rear of your calf and your left shoulder under your left thigh.
- Put the back of your left hand inside the outer region of your left hip.
- With your left hand, grasp your right wrist behind your torso as you swing up your right arm.
- Over your left shoulder, rotate your right shoulder. with the face down.
- Raise your left leg straight.
- To have your knee and upper body move isometrically in opposite directions, raise your torso so that it is parallel to the ground. Both your hand and your knee should be pressed into each other.
- Turn your abdomen and ribs up. Hold your breath, face up, and adjust your posture.
- Release face down. Your front knee should be flexed. Place your hand on either side of your foot after releasing the bind.
- On the other side, repeat.

Baddha Parivritta Trikonasana (bound revolved triangle pose)
What is Baddha Parivritta Trikonasana ?
Similar to Baddha Trikonasana, which is for unrotated (Utthita) Trikonasana, this appears to be Parivritta Trikonasana but is bound with the hands linked.
How to do Parivrtta Baddha Trikonasana?
- Begin in the lunge position. Grasp your upper thigh with your left hand, fingers on the outside quadriceps, and thumb on the middle.
- Lift your right hand vertically.
- Exhale now, then lay your right shoulder on your outer left knee while twisting your torso to the left. Put your left hand in the left hip crease. Pull your left hip down and back now.
- Now swing your right hand under your left leg and your left hand behind your back. Use your right arm to grasp your left wrist, or the other way around.
- Step your back foot forward a little while you’re facing down. After lowering your rear heel, rotate your foot 60 degrees.
- To align your thigh with the long edge of the mat, move your left hip backward.
- Maintain a straight front leg.
- Rotate your left shoulder over your right shoulder while turning your ribs and abdomen upward.
- Turn your face up. Breathe after maintaining the position.
- Look down, flex your front knee, and let go of your hands to either side of your left foot to release. Raise your rear heel after taking a step back with your left foot.

Supta Parivritta Trikonasana (reclining revolved triangle pose)
Supta (Utthita) Trikonasana (reclining triangle position) has the torso, arms, and legs aligned exactly as for standing(Utthita) Trikonasana, but resting on the ground. It is good to have the feet pressing on a wall, with the yoga mat aligned to the wall and a modest distance from it.
Bikram’s Triangle (Trikanasana)
What is Bikram’s Triangle?
Strong, open hips are necessary for the Bikram triangle posture. The posture might be very difficult at first, especially as your lower body strength continues to increase. It’s easy to become overwhelmed by the intensity in your legs and hips, but you must maintain your attention on the link between your spine and straight leg. Even with less deep knee flexion, you can still reach the straight line. Additionally, make sure your abdomen is as firm and straight as possible. Next, make sure your hips are not twisted and are open.
How to do Bikrams Triangle Pose?
- Stand with your feet together and your hands by your sides to start in a motionless position.
- Raise your arms overhead as you inhale. Take a step to your left, perhaps two or three feet, as you release the breath.
- Ensure that your hands are parallel to the floor and sideways.
- As much as you can, turn your left foot outward while keeping your hips facing forward.
- Your left knee should be exactly over your ankle when you bend it 90 degrees. Keep your right hip as far back as you can and your upper body straight. Now, flip the hands to face front.
- Bring your torso down. Your right arm should be straight up and your left hand should brush your left big toe. Your right shoulder should be in front of your chin. Face up now, maintain the position, and count to ten.
- Raise your head forward and straighten your upper body. Ensure your hands are positioned sideways on the ground.
- Straighten your left leg and turn your toes toward the front.
- Make sure your hips are looking forward and turn your right foot outward.
- Your right knee should be exactly above your ankle when you bend it 90 degrees. You should keep your left hip back and your upper body upright. Now face forward with your palms.
- Lower your upper body. Your right arm should be straight up toward the roof, and your left hand should brush your right big toe. The left shoulder should face your chin. Hold the position with your face up and count to ten.
- Raise your head forward and straighten your upper body. Make sure your arms are sideways with the floor. Your right leg should be straight, and your toes should face front.
- Bring your feet together and raise your hands in the air as you take a breath.
- Let go of your breath and put your hands aside. Remain still.

What are the Precautions for the Triangle pose?
- Those with significant back discomfort should avoid doing this pose.
- If you have migraines, avoid doing this yoga.
- This pose should not be performed by someone who has been diagnosed with diarrhea, back or neck ailments, or high blood pressure.
- During the latter phase, people who are feeling lightheaded should avoid looking at the ground.
- Proper care should be taken when dealing with cervical spondylosis.
- Avoid using your knee as support during this pose since it puts too much strain on it, which might cause knee problems.
- Avoid looking up while performing this pose if you have neck issues. Looking down at the ground or straight ahead is preferable.
What are the Contraindications for Triangle pose?
- migraine
- diarrhea
- low Blood Pressure
- high blood pressure
- neck and back injuries
FAQs
What is trikonasana and its benefits?
By strengthening the shoulders and hip flexors, trikonasana increases the range of motion and lowers the chance of injury. To gain equal benefit in the right and left hips, practice the pose on both sides. The triangle that the body makes might help to loosen up the hips and shoulders.
What is triangle pose good for?
makes the back and legs stronger. stretches the hamstrings, inner thighs, calves, shoulders, and spine while opening the hips. enhances attention, balances, and energizes. stimulates the organs of the abdomen.
What is the Trikonasana also called?
The same standing yoga stance is called Trikonasana, Triangle pose, or Utthita Trikonasana. To have a strong side core and hamstrings, you must learn this basic standing yoga pose.
Is Trikonasana good for the heart?
The chest can be expanded with Utthita Trikonasana, which aids in the opening of the heart. This pose engages the abdominal muscles and extends the hamstrings and back. Keep in mind that this pose calls for some focus and steady breathing, which can also improve your ability to concentrate.
What are the common mistakes in Trikonasana?
Avoid bending your right knee as soon as you place your right hand on the floor. It’s more crucial to keep your right leg straight. Another alternative is to place a block on the floor beneath your hand. Avoid putting your hand directly on your knee to prevent overstressing it.
References:
- Dr.Nidhiphysio. (2024b, October 21). Trikonasana (Triangle Pose): Health Benefits,steps,Types & variations. Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/trikonasana-yoga-pose/
- Ambatkar, N. (2024b, May 22). Benefits of Trikonasana (Triangle Pose) and How to Do It. Truemeds. https://www.truemeds.in/blog/benefits-of-trikonasana-triangle-pose-and-how-to-do-it
- EkhartYoga. (2021f, August 4). How to do Triangle Pose (Trikonasana) – Ekhart Yoga. Ekhart Yoga. https://www.ekhartyoga.com/resources/yoga-poses/extended-triangle-pose
- How to do Trikonasana – The Triangle Pose | Learn Yogasanas Online | Yoga and Kerala. (n.d.). Yoga. https://www.keralatourism.org/yoga/standing-postures/trikonasana
- Potdar, S., & Potdar, S. (2024, October 23). Trikonasana (Triangle Pose) | How to do | Benefits – The Art Of Living. The Art of Living – Making Life A Celebration. https://www.artofliving.org/in-en/yoga/yoga-poses/trikonasana-triangle-pose