How to practice Trikonasana

Trikonasana also called as Triangle pose augments the movement of half spinal twist and gives an excellent stretch to the spine and helps in proper functioning of the digestive system.


The Trikonasana is normally performed in two parts - facing left and then facing right.  The person begins the asana by standing with the feet one leg-length apart, knees unbent, turns right foot completely to the outside and the left foot less than 45 degrees to the inside, keeping the heels in line with the hips.  The asana is pronounced as Tree-kone-ahs-ana.  Unlike the other yoga postures, the Triangle pose requires you to keep your eyes open in order to maintain the body balance.  We close the eyes in other asanas.   Now let us see how to perform Trikonasana or the Triangle pose.

How to do Trikonasana

Here is a step by step procedure to perform Trikonasana

• Stand straight and separate your feet comfortably wide apart ( about 4 feet)
• Now turn your right foot out 90 degrees and left foot in by 15 degrees
• Then align your center of right heel with the center of your arch of left foot
• You need to ensure that your feet are pressing the ground and weight of your body is balanced equally on both of your feet
• Now inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards the floor.  Keep both of the hands in straight line
• Rest your right hand on your shin, ankle, or the floor outside your right foot, without distorting the sides of the waist. Stretch your left arm towards the ceiling, in line with the tops of your shoulders.  Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm
• Make sure that your body is bent sideways and not backward or forward.  Pelvis and chest are wide open.
• Stretch maximum and be steady.  Keep taking long and deep breaths.  Relax your body more and more with each exhalation.
• As you inhale, come up, bring your arms down to your sides and straighten your feet
• Repeat the same on the other side

 Benefits of the Triangle Pose (Trikonasana)

• Strengthens the legs, knees, ankles, arms, and chest
• Stretches and opens the hips, groins, hamstrings, and calves; shoulders, chest, and spine
• Increases mental and physical equilibrium
• Improves digestion
• Reduces anxiety, back pain and stress

Here is a video which shows how to practice Trikonasana