Trikonasana (Triangle Pose) and it's Benefits


In Sanskrit “Trikona” means “Triangle”, Asana means “Pose”. “Pronounced as – trih-koh-nah-sah-nah”. In English we called this asana as Triangle pose. 

Position: Standing
Type: Balancing pose
Spiritual awareness: Manipura* 
Physical Awareness: Coordination of movement, balance, and stretch. 
Dosha Suitability: Advisablee for Pitta and Vata can also benefit.
Introductory Asanas: Tadasana, Ardha Chandrasan 



You should know the necessary point before you start this asana.

Like other yoga asanas, it is necessary to keep your stomach and bowels empty when you practice this asana. Make sure before you practice there should be a gap of at least four to six hours between your meal. It will give you enough time to digest your food and generate enough energy for your practice.

Also, mornings are the ideal time to practice this Asana. If you don’t have time to practice in the morning you can also do it in the evening as it also a good time to practice this asana.


How to perform This Asana?

This asana is always performed in two parts


  1. It begins with standing on feet one leg-length apart
  2. Unbent the knees.
  3. Turn the left foot completely outside.
  4. Right foot less than 45o to inside.
  5. keep the heels in line with the hips.
  6. Spread out the arm to the sides parallel to the ground. Palm facing the ground.
  7. Extend the trunk as far as possible to the right. While the other arm remains parallel to the ground.
  8. Left-arm is dropped so that the left-hand reaches the floor to the front of the left foot, with the palm down.
  9. Right-arm is extended vertically, and the spine and trunk are gently twisted upwards to the right.
  10. Using the right- arms as a lever, whereas the spine remains parallel to the ground.
  11. Repeat the same trick on the other side.

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The physical benefit of doing this Asana.

  1. This exercise helps to strengthen and stretches the legs.
  2. It stretches the hip and spine and increases flexibility.
  3. This exercise expands the chest and shoulders.
  4. It Stretches spinal muscles and increases the spinal range of motion.
  5. This exercise helps to increases neck mobility.
  6. It helps the body to inhale fresh oxygen and nutrients.
  7. It Strengthens and tones the muscles of the thighs.
  8. It helps to Relieves upper back tension.
  9. Stretches calf muscles, hamstrings and hip muscles.
  10. It improves the sense of balance by keeping the feet and ankles in space.

The benefit of doing  Trikonasana.

  1. It increases mental and physical stability.
  2. It helps to stimulate all the abdominal organs and improves digestion.
  3. It also reduces stress and cures anxiety.

Variations for this Asana

  • Baddha Trikonasana or in English “bound triangle pose”.
  • Baddha Parivritta Trikonasana or in English “bound revolved triangle pose”.
  • Parivritta Trikonasana or in English “revolved triangle pose”.
  • Supta Trikonasana or in English “reclining triangle pose”.

Note * It is located above the navel or slightly below the solar plexus. It is translated from Sanskrit as "resplendent gem" or "lustrous gem" alternatively or wrongly translated as "city of jewels". it’s often associated with colors yellow, blue in classical tantra, and red in the Nath tradition.

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