Unlock Flexibility and Strength with Triangle Pose (Trikonasana)

Triangle Pose offers a rich array of benefits that extend beyond physical alignment and flexibility. It's an asana that strengthens your legs, opens up your hips, and elongates your side body, all while enhancing mental focus and promoting emotional balance.

Unlock Flexibility and Strength with Triangle Pose (Trikonasana)


Triangle Pose, or Trikonasana (pronounced tree-koh-NAH-suh-nah) in Sanskrit, is one of the fundamental poses in various styles of yoga.

Not only does it offer a host of physical and mental benefits, but it also serves as a cornerstone for many yoga sequences.

This comprehensive guide will delve into the intricacies of this iconic asana.

Historical Background of Triangle Pose

The Ancient Roots

Trikonasana can be traced back to ancient Indian yogic practices. The term "Trikonasana" is derived from two Sanskrit words: 'Trikona,' meaning 'three angles,' and 'Asana,' meaning 'pose.'

Philosophical Significance

In traditional yoga philosophy, the number three often signifies balance and stability, much like a triangle itself. The three points can be interpreted to represent the mind, body, and spirit, and performing this asana is said to harmonize these elements.

Modern Adaptations

In modern yoga practices, Triangle Pose has seen various adaptations and interpretations. It's commonly incorporated into different yoga styles, including Hatha, Ashtanga, and Iyengar, each with its unique approach but maintaining the essence of the original pose.

Physical Benefits of Practicing Triangle Pose

Strengthens Lower Body Muscles

One of the foremost benefits of Triangle Pose is the strengthening of the legs. The quadriceps, hamstrings, and calf muscles are all actively engaged when holding this pose, providing a solid foundation and improving overall lower body strength.

Enhances Core Stability

Trikonasana is not just a leg pose; it's also an excellent workout for your core. Maintaining the triangular shape of the pose requires a strong, engaged core, which ultimately helps in improving balance and stability.

Promotes Spinal Alignment and Flexibility

As you extend your upper body sideways, you are encouraging a natural alignment of the spine. This aspect of Trikonasana makes it particularly beneficial for people with mild scoliosis or those looking to improve their posture.

Increases Hip Flexibility

The outward rotation of the front leg and the inward rotation of the back leg promote hip flexibility. This stretching of the hip flexors and inner thigh muscles can aid in mobility and may alleviate discomfort associated with tight hips.

Enhances Arm and Shoulder Strength

The arms are not merely bystanders in this pose. By actively reaching in opposite directions, you’re also strengthening your arms and shoulders, improving your range of motion in these areas.

Encourages Better Circulation

The open chest and extended arms in Triangle Pose promote better blood circulation throughout the body. Improved circulation contributes to better oxygenation of tissues, benefiting overall bodily function.

Aids in Digestion

The lateral stretch in Triangle Pose also works on the abdominal muscles, helping to massage internal organs. This can aid in digestion and help alleviate problems like constipation.

Step-by-Step Instructions for Triangle Pose

Step 1: Start in Tadasana

Begin by standing in Tadasana (Mountain Pose). Plant your feet firmly on the mat, aligning your heels with your sit bones. Make sure your spine is erect and your arms are at your sides.

Step 2: Position Your Feet

Step or jump your feet apart to a distance of about 3 to 4 feet. Your feet should be parallel to each other. Turn your right foot out 90 degrees and your left foot slightly inward, about 15 degrees.

Step 3: Align Your Heels

Ensure that your right heel is in line with the arch of your left foot. Your weight should be distributed evenly across both feet.

Step 4: Extend Your Arms

Raise your arms parallel to the ground, palms facing down. Make sure your arms are aligned directly over your legs.

Step 5: Engage Your Core and Lower

Inhale deeply, and as you exhale, reach your right arm as far forward as possible, engaging your core. Then, lower your right hand down to your shin, a block, or the floor, whichever is accessible for you.

Step 6: Open Your Chest

As you settle into the pose, twist your upper body towards the ceiling. Extend your left arm straight up, in line with your right arm. Keep your gaze either at your left hand or straight ahead, depending on your neck's comfort.

Step 7: Maintain the Pose

Hold the pose for 30 seconds to a minute, or however long feels comfortable.

Step 8: Exit the Pose

Take a deep breath in, and as you exhale, press down through the sole of your right foot and lift your torso back to the upright position. Lower your arms to your sides, returning to Mountain pose.

Step 9: Repeat on the Other Side

Repeat the entire sequence, this time turning your left foot out 90 degrees and your right foot slightly inward.

Common Mistakes to Avoid in Triangle Pose

Overarching the Lower Back

One common mistake is overarching the lower back, which can strain the lumbar spine. Make sure you are lengthening your spine both upwards and downwards rather than arching the back.

Misalignment of Arms

Both arms should form a straight line in the pose. Often, people let the top arm droop or thrust it forward, breaking the line. Ensure your arms are aligned to maintain the geometric integrity of the pose.

Collapsing the Chest

Some people tend to collapse their chest inward, which limits the stretch and inhibits breathing. Instead, aim to open up the chest, expanding through the collarbones.

Placing Too Much Weight on the Lower Hand

In an effort to reach the floor, you might be tempted to put too much weight on your lower hand, either on the shin or the ground. This not only puts unnecessary pressure on your wrist but also disengages your core.

Ignoring the Back Leg

The strength of the back leg provides the foundation for this pose. Make sure your back leg is engaged, the knee is straight, and the foot is firmly planted.

Mispositioning the Feet

Foot placement sets the foundation for the pose. Ensure that the front foot points directly forward while the back foot is turned inward slightly, maintaining alignment between the front heel and the arch of the back foot.

Twisting the Hips

While it’s important to open up the chest, avoid the urge to twist the hips. Keep them aligned and facing forward, as twisting them can cause imbalance and strain.

The traditional teaching cue for this pose was to "imagine you're between two panes of glass" to align the hips. However, this guidance can lead to stress in the lower back, specifically at the SI joint.

Overextending the Neck

While it's common to look up at the extended hand, make sure you’re not straining the neck. If it feels more comfortable, you can also look straight ahead or down at the floor.

Modifications and Variations of Triangle Pose

For Beginners: Use a Yoga Block

If you find it challenging to reach the floor, use a yoga block under your lower hand for support. You can adjust the height of the block to find a comfortable and stable position.

For Tight Hips: Foot Alignment

If your hips are tight, you can slightly angle your front foot inward to ease hip rotation. Ensure the front heel still aligns with the arch of your back foot.

For Stability: Wall Support

If balancing is an issue, practice the pose with your back against a wall. The wall provides extra support and allows you to focus on alignment and stretching.

For Wrist Discomfort: Fist Position

If you experience wrist pain when placing your hand on the shin or the floor, make a fist with your hand instead. Rest the fist against the leg or the yoga block for a less stressful wrist position.

For a Deeper Stretch: Extend the Arms

To deepen the stretch in your obliques and side body, extend your upper arm over your ear, parallel to the ground. This elongates the side body further and increases the intensity.

For Neck Comfort: Alter the Gaze

If you have neck discomfort, you can change the position of your gaze. Instead of looking up at your raised hand, you can look forward or down.

To Open the Hips: Revolved Triangle

For those looking for an added challenge and an additional hip opener, you can move into Revolved Triangle Pose (Parivrtta Trikonasana) from the basic Triangle Pose.

Complementary Poses to Triangle Pose

Extended Side Angle Pose (Utthita Parsvakonasana)

This pose offers a similar stretch to the side body while also engaging the legs in a deeper bend, providing a nice contrast to the straight legs in Triangle Pose.

Warrior II (Virabhadrasana II)

Warrior II helps build strength and stamina in the legs and hips, providing a good balance of power and stretch when paired with Triangle Pose.

Downward Dog (Adho Mukha Svanasana)

This foundational pose offers a complete body stretch and serves as a reset button between other asanas. It’s a great pose to practice before or after Triangle Pose to lengthen the spine and stretch the hamstrings.

Half Moon Pose (Ardha Chandrasana)

Half Moon Pose helps to further develop balance and strength in the standing leg, adding variety and challenge to the static nature of Triangle Pose.

Revolved Triangle Pose (Parivrtta Trikonasana)

This is essentially the twisted version of Triangle Pose and offers additional challenges in terms of balance and hip flexibility. Practicing both helps to create a balanced, flexible body.

Standing Forward Bend (Uttanasana)

After the lateral stretch provided by Triangle Pose, a forward bend serves as a good counterpose, releasing the spine and stretching the hamstrings.

Upward Facing Dog (Urdhva Mukha Svanasana)

This pose offers a front body stretch and is particularly useful for opening the chest and shoulders, serving as a good complement to the side body stretch in Triangle Pose.

Child's Pose (Balasana)

Child’s Pose offers a gentle counter-stretch to triangle pose, making it a good choice to transition into after a series that includes Triangle Pose. Supported Child's Pose offers a refreshing and nurturing respite, allowing you to fully relax your back, hips, and shoulders


Triangle Pose offers a rich array of benefits that extend beyond physical alignment and flexibility.

It's an asana that strengthens your legs, opens up your hips, and elongates your side body, all while enhancing mental focus and promoting emotional balance.

By making it a regular part of your yoga practice, you're investing in a multifaceted approach to well-being that pays dividends in both immediate and long-term health.