Trikonasana (Triangle Pose)
Sanskrit Name: Trikoṇāsana
English Name: Triangle Pose
Category: Standing & Foundation Asanas
Difficulty: Beginner to Intermediate
Recommended Hold: 20–30 seconds on each side
What Is Trikonasana?
Trikonasana, commonly known as Triangle Pose, is a standing yoga posture in which the legs remain wide apart while the torso extends sideways over one leg.
The posture encourages length through the sides of the body, controlled movement, balance and body awareness. When practised comfortably, it can also help develop stability through the legs and improve awareness of spinal alignment.
How to Do Trikonasana
- Begin standing upright in Tadasana.
- Step your feet comfortably wide apart.
- Turn your right foot outward approximately 90 degrees.
- Turn the left foot slightly inward while keeping both legs active.
- Align the right heel comfortably with the centre or arch of the left foot.
- Extend both arms sideways at shoulder height.
- Keep the chest open and lengthen through both sides of the waist.
- Inhale and reach the right arm forward.
- Exhale and hinge sideways over the right leg without collapsing the torso forward.
- Place the right hand lightly on the shin, ankle or a yoga block—wherever you can reach comfortably.
- Extend the left arm upward.
- Keep the neck comfortable and look forward, downward or upward depending on what feels stable.
- Breathe slowly and hold for 20–30 seconds.
- Inhale and gradually return to standing.
- Repeat on the opposite side.
Breathing Guide
Inhale while lengthening the spine and extending the arms.
Exhale gradually as you move sideways into the posture.
While holding Trikonasana, maintain slow and comfortable breathing. Avoid holding the breath or creating unnecessary tension in the neck, jaw or shoulders.
Duration and Repetitions
Beginners can start with approximately 10–15 seconds on each side.
As comfort and stability improve, gradually increase the hold to 20–30 seconds.
Practise 2–3 rounds on each side, resting briefly between rounds if needed.
Benefits of asana
Regular, comfortable practice may help:
Improve body awareness and balance
Strengthen the legs and supporting muscles
Encourage mobility through the hips
Stretch the sides of the torso
Support awareness of spinal alignment
Improve coordination and postural control
Encourage concentration and steady breathing
Beginner / Training Tips
Do not try to reach the floor at first.
Place your lower hand on the shin or use a yoga block so that the spine can remain long and the chest can stay comfortably open.
Keep a slight softness in the front knee if straightening the leg completely feels uncomfortable.
Practising near a wall can provide additional support and help you understand the alignment of the torso.
Mindful Focus / Mental Awareness
Keep your attention on the connection of both feet with the floor.
Feel the legs supporting the body while the spine remains long and the chest stays open.
As you inhale, imagine creating space and length through the torso.
As you exhale, allow unnecessary tension in the shoulders, face and jaw to soften.
Stay calm and steady rather than trying to move deeper into the posture.
Who Should Avoid or Seek Guidance
People with a recent or significant injury involving the neck, back, hips, knees or ankles should seek appropriate professional guidance before practising Trikonasana.
Anyone experiencing severe dizziness, poor balance or pain while standing should practise with suitable support and supervision.
Precautions
Move into the posture gradually and avoid forcing the torso downward.
Keep both feet firmly grounded.
Avoid placing excessive pressure through the lower hand.
Keep the neck in a comfortable position. Looking upward is not necessary if it causes strain or dizziness.
If you experience sharp pain, dizziness or unusual discomfort, release the posture and stop the practice.
Common Mistakes
Common mistakes include:
- Collapsing the torso forward
- Forcing the lower hand toward the floor
- Locking the knees
- Allowing the front knee to collapse inward
- Putting too much body weight into the lower hand
- Overstretching the neck to look upward
- Holding the breath
- Losing stability through the feet
Special Practice Note
The goal of Trikonasana is not to touch the floor.
Focus instead on maintaining stable feet, comfortable legs, a long spine and steady breathing.
A higher hand position with good alignment is more useful than forcing the body downward and losing control of the posture.
Watch this asana Practice
Related Asanas
Tadasana
Virabhadrasana II
Vrikshasana
Utkatasana
Virabhadrasana III