Learn Trikonasana: Step-by-Step Triangle Pose for All Levels

Trikonasana (fr om the Sanskrit tri, meaning ‘three,’ and kona, meaning ‘angle’) is known as Triangle Pose. It’s one of the fundamental standing postures in yoga, beneficial for beginners and experienced practitioners alike.

Depending on the rotation of the torso, there are two primary variations of the pose:

• Utthita Trikonasana (utthita means ‘extended’) — Extended Triangle Pose;
• Parivritta Trikonasana (parivritta means ‘revolved’) — Revolved Triangle Pose.

Trikonasana tones the nervous system, releases tension in the muscles and joints, and cultivates resilience, strength, endurance, flexibility, and a sense of lightness and balance.

This asana is especially beneficial for those who spend a lot of time sitting. It stimulates circulation and can help alleviate pain in the back, neck, and other parts of the body.

Key Benefits of Triangle Pose

• Strengthens Muscles and Improves Flexibility: This asana tones the muscles of the legs, hips, and back. It relieves stiffness in the legs, stretches the arches of the feet, calves, and hamstrings, strengthens the ankles, and opens the hips.
• Supports Back and Spine Health: Trikonasana lengthens the spine, which can help ease back pain, relieve neck tension, open the chest, and improve mobility in the shoulder joints.
• Boosts Circulation and Digestion: The pose enhances blood flow and stimulates the abdominal organs, supporting healthy digestion.
• Relieves Stress, Tension, and Fatigue: By systematically stretching and releasing the body, Trikonasana calms the nervous system. The physical control you develop in yoga fosters mental control and clarity.
• Enhances Balance and Coordination: This exercise trains your ability to distribute effort evenly between your arms, legs, and core, helping you align your body in a single plane.

Step-by-step instructions:

1. Stand straight with your feet about 3 to 4 feet apart (roughly the length of one of your legs).
2. Raise your arms parallel to the floor, reaching them out to the sides to form a straight line at shoulder height, palms facing down.
3. Turn your front foot out 90 degrees. Turn your back foot in slightly, keeping the thigh externally rotated so the knee points in the same direction as the toes.
4. Straighten your legs and engage your quadriceps to lift your kneecaps. Press down firmly through the soles of both feet. Take one or two deep breaths in this position.
5. Reach forward over your front leg. On an exhale, hinge at your hip and lower your torso, placing your hand on your shin, ankle, or the floor outside your foot. Reach your other arm toward the ceiling, opening your chest. Your arms should be active and extended, forming one long line from fingertip to fingertip.
6. Lengthen your spine, creating as much space as possible in your lower back. Imagine both of your shoulder blades are pressing against a wall behind you. Keep your pelvis open. Extend your neck and turn your gaze up toward your top hand.
7. While holding the pose, breathe naturally and freely, focusing on these key points:
• Thigh muscles are engaged.
• Kneecaps are lifted.
• The chest is broad, with the shoulder blades drawing inward.
• Both sides of your torso are equally long and stretched.
• The body is aligned in a single plane.
8. On an exhale, slowly rise back up to the starting position. Repeat on the other side.

Perform all movements smoothly, without any jerking motions. Hold the asana for an equal amount of time on both sides. As you are learning, feel free to use a yoga block under your bottom hand for support. Practicing Ujjayi breath can help you hold the position longer.

The posture should be steady and comfortable.

Yoga Sutras of Patanjali, 2.46

• Neck, back, or knee injuries.
• Hypertension or hypotension (high/low blood pressure).
• Headaches or migraines.
• Acute flare-ups of internal organ conditions.

If you have any of these conditions, consult with your doctor before practicing. If you are unsure about your ability to perform Trikonasana safely, a qualified yoga teacher can offer modifications and guide you on proper technique.

Utthita Trikonasana: From Beginner to Advanced

In Extended Triangle Pose, the depth of your bend depends on your body's current abilities. Beginners can hinge sideways until they feel resistance in their side body or legs, while keeping the pelvis open. Rest your hand on your shin or a prop (like a yoga block or "brick") for support.

If you experience any discomfort in your neck, keep your head in a neutral position, in line with your spine, and use your neck muscles to support it.

For a more advanced variation, place your palm on the floor on the inside of your front foot and shift more weight into your supporting arm, deepening the rotation of your torso.

Parivritta Trikonasana (Revolved Triangle Pose): Technique

Parivritta Trikonasana is a modification of Extended Triangle Pose wh ere you lower your torso with a twist, rotating toward your front thigh.

1. Start from the same initial stance for Utthita Trikonasana.
2. On an exhale, hinge forward and twist your torso toward your front leg until your opposite hand touches the floor on the outside of your front foot.
3. Raise your other arm straight up, creating a single line with your supporting arm.
4. Relax your abdomen and open your chest as much as possible. Your shoulders should be stacked one above the other. Your pelvis is squared toward your front foot.
5. Turn your gaze up toward the palm of your top hand.
6. Lengthen your spine from your tailbone to the crown of your head and deepen the twist, keeping your back straight.
7. Hold the position for several breath cycles, keeping your breath calm and even. Repeat Parivritta Trikonasana on the other side.

Depending on your flexibility, you can place your hand on the inside of your foot, on top of your foot, on your shin, or on a block. You can also gaze down or straight ahead, keeping your head aligned with your spine.

For a more advanced variation, increase the pressure on your supporting hand to rotate your torso more deeply.

Trikonasana at the Wall: Perfecting Your Alignment

Practicing Trikonasana against a wall can help you correct common mistakes, like letting your hips and torso rotate toward the floor. The wall provides feedback, helping you align your back, hips, legs, and arms in a single plane.

How to Do Utthita Trikonasana at the Wall

1. Following the primary alignment cues for Extended Triangle, stand with your back to a wall.
2. Place the foot of the leg you will bend toward about 4-6 inches away from the wall.
3. On an exhale, lower your torso sideways, keeping both shoulder blades in contact with the wall, until you feel resistance in your side body or leg.
4. Place your hand on a suitable support (the floor, your shin, a block), allowing it to bear some of your torso's weight.

How to Do Parivritta Trikonasana at the Wall

1. Stand facing the wall.
2. With an exhale, hinge forward while twisting your upper body 180 degrees.
3. Place your hand on a suitable support (the floor, your shin, a block).
4. Press your shoulder blades and shoulders against the wall as much as possible.
5. Your abdomen is twisted, relaxed, and touching the inner surface of your front thigh.
6. Ensure that the effort of the twist and the support from your hand do not restrict your breathing.

Trikonasana is a versatile asana that can be included in sequences designed for building strength as well as those focused on increasing flexibility. You can transition into Trikonasana from various other poses, such as Tadasana, Adho Mukha Svanasana, Virabhadrasana, Utthita Parsvakonasana, Ardha Chandrasana, and Natarajasana.

Trikonasana develops both steadiness and stability. It is more than just a physical exercise; it's an opportunity to focus your attention and find balance between your body and mind. With regular practice, you will master Trikonasana, feel its profound effects and benefits, and deepen your overall understanding and skill in yoga.

Asanas will help you liberate your body and consciousness, and learn to live in harmony with yourself and the world.

Andrey Verba