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Triangle Pose (Trikonasana)

The Triangle Pose or Trikonasana is a standing pose that stretches the torso. This pose is extremely beneficial for those who have a sedentary lifestyle or a faulty posture as it can correct the ill effects of the same.

Triangle Pose (Trikonasana)


Health Benefits

The Triangle Pose increases flexibility of the spine, aligns the shoulders properly and tones the pelvic organs (as well as massages them). This pose can treat neck sprains, reduce stiffness, if any, in the neck muscles, shoulders or knees. It also imparts strength to the ankles, and is good at toning the ligaments of legs and arms. Triangle Pose can also tone the nerves of the spine and the abdominal organs in addition to it. Additionally, this pose can also stimulate the nervous system, tone the reproductive organs and build up the pelvic area.

Trikonasana is said to bring relief from gastritis, flatulence, indigestion, acidity and backache. This pose is good at improving the appetite, digestion and also increases circulation in the body. Triangle Pose can alleviate nervous depression as well.

Getting into Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Intermediate

Initial Position: Mountain Pose (Tadasana)

Drishti or Gaze: Forward


  1. Begin in Mountain Pose (Tadasana). Step your feet more than shoulder width apart, as far as comfortably possible.
  2. Turn your right leg out by 90 degrees. Also turn out your knee, ankle and foot. At the same time, turn your left leg in by 15 degrees.
  3. Look to your right and stretch out your arms at shoulder level to the sides. Let the palms face towards the floor.
  4. Exhale on a count of 3 and turn and stretch your torso to the right.
  5. Bend down as far as comfortably possible and place your right hand on your right shin bone. Do not forget to keep your spine lengthened.
  6. Lift up your body from the edge of the left hip, lengthening your ribs at the same time.
  7. Raise your left arm towards the sky with the palm facing towards the floor. Look up at the outstretched hand.
  8. Twist your spine, look up steadily and feel the twist.
  9. Hold the pose for 15 secs and repeat.

Other Variations

  • Revolved Triangle Pose (Parivratta Trikonasana)- Intermediate Version: Begin in Mountain Pose and step your left foot 3 feet in front of you. Turn your right foot out slightly. Exhale on a count of 3 and bend forward at the hips and place the fingertips on the ground. Twist your torso to the left and raise up your left arm to point at the sky. Look up at your raised hand and hold the pose for 5 breaths. Repeat with the other side. This pose is a good stretching pose for the torso.

Preparatory Poses

Beginner’s Tips

  • Beginners are advised to take the support of a wall if they feel unsteady while performing the pose. Brace the back heel against the wall for support.

Important Notes

Do not perform this pose if you have the following conditions:

  • Diarrhea
  • Headache
  • Low B.P.
  • High B.P.
  • Neck injury or Neck issues

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