How to Do the Triangle Pose in Yoga

Here you can get information about How to Do the Triangle Pose in Yoga. Triangle Pose, or Trikonasana, may be a pose aimed at mobilizing the hips and stretching the torso. It also can open your chest to permit you to breathe deeply.

Pay close attention to your alignment and go slowly as you position your body into triangle pose. Triangle pose can strengthen the knees, ankles, arms, and chest, and should also reduce stress and anxiety. If you’ve got certain medical conditions, like low vital sign, don’t attempt triangle pose, especially not without the supervision of a trained yoga instructor.

Table of Contents

Step-by-Step Instructions

  • Begin standing at the highest of your mat together, with your feet hip-distance apart and your arms at your sides. Begin to concentrate on your breath. Let go of distractions. Breathe softly and fully. Take a flash to tune into your body and draw your awareness inward.
  • Step your feet wide apart, about 4 to five feet. Check to make sure that your heels are aligned with one another.
  • Turn your right foot out 90 degrees, so your toes are pointing to the highest of the mat. The middle of your right knee cap should be aligned with the middle of your right ankle.
  • Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle.
  • Lift through the arches of your feet, while rooting down through your ankles.
  • Raise your arms to the side to shoulder-height, so they’re parallel to the ground. Your arms should be aligned directly over your legs. Together, with your palms facing down, reach actively from fingertip to fingertip.
  • On an exhalation, reach through your right within the same direction as your right foot is pointed. Shift your left hip back so your tail bone and pelvis tilt toward the wall or space behind your left foot. Fold at your right hip. Keep your right ear, shoulder, and knee on an equivalent plane — don’t let your torso drop forward. Turn your left palm forward, together with your fingertips reaching toward the sky.
  • Rest your right on your outer shin or ankle. If you’re more flexible, place your right fingertips or palm on the ground to the surface of your right shin. You’ll also place your hand on a block. Align your shoulders, so your left shoulder is directly above your right shoulder.
  • Gently turn your head to looked at your right thumb.
  • Draw down through the fringes of your back foot. Extend equally through each side of your waist. Lengthen your tail bone toward your back heel. Keep your left arm in line together with your shoulders.
  • Hold for up to at least one minute. To release, inhale and press firmly through your left heel as you lift your torso. Lower your arms. Address the left, reversing the position of your feet, and repeat for an equivalent length of your time on the other side.

Benefits of Triangle Pose

A deep stretch for the hamstrings, groins, and hips, Trikonasana also opens the chest and shoulders. It helps relieve lower back pain, stress, and sluggish digestion.

This pose strengthens the muscles within the thighs, hips, and back, while toning the knees and ankles. It also stimulates the organs of the torso, improving metabolism. It’s known to be therapeutic for anxiety, flat feet, infertility, osteoporosis, and even sciatica.

More than just an easy stretch, Trikonasana improves overall balance and stability, both physically and mentally. It increases body confidence and courage, creating poise and beauty both on and off the mat.

Common Mistakes

Resist the temptation to bend your right knee to urge your right to the ground. Keeping your right leg straight is more important. Placing a block on the ground under your hand is additionally an option.

Do not rest your hand directly on your knee, as this puts an excessive amount of pressure on the joint. Make sure that the proper heel is lined up with the arch of the left foot.

Modifications and Variations

Given that this yoga pose is one you’ll encounter again and again, don’t hand over thereon if you discover it difficult initially. Consider a modification and, once you’ve got the pose down, change things up to extend the problem and push yourself.

Need A Modification?

It’s fine to bring your right above your leg if that permits you to open your chest more, as long as it doesn’t rest directly on your knee. You’ll use a yoga block as a rest for your lower hand as an alternate.

Up for a Challenge?

  • Try dropping the left arm over the left ear, so it comes parallel to the ground, while keeping the shoulder rooting into the socket.
  • Wrap your left arm behind your back and take hold of your inner right thigh together with your left. This creates traction, which allows you to open your chest toward the sky even more.
  • To figure on your balance and have interaction in your core, take the load out of your right, hovering it above the ground.


Practicing Triangle Pose can create symmetry throughout your whole body. Keep the subsequent information in mind when practicing this pose:

  • It’s more important to stay your front leg straight and your torso aligned together with your thigh than to rest your hand on the ground. Only lower your hand as far down as your flexibility permits, albeit meaning resting it on your thigh.
  • Don’t rest your lower hand directly on your knee. This creates an excessive amount of pressure on the knee.
How to Do the Triangle Pose in Yoga

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