Yoga Triangle Pose
(Trikonasana)

Triangle Pose Trikonasana (TREE-kone-AA-SUN-aa) — is a posture that activates the entire body by stretching the side body and challenging balance. The pose gets its name from the Sanskrit words, Trikona, meaning triangle, and asana, meaning pose.

Level of Difficulty: Beginner

 

Step-by-Step Instructions​​

  1. Start by standing in Tadasana. Separate your feet comfortably wide apart (about 3-4 feet).

  2. Turn your right foot out 90 degrees and left foot in 15 degrees.

  3. Align the center of your right heel with the center of the arch of your left foot.

  4. Ensure that your feet are pressing firmly into the ground and the weight of your body is equally balanced on both feet.

  5. Inhale deeply and as you exhale, bend your body to the right and downward from the hips, keeping your waist straight. Raise your left hand straight up into the air and extend your right hand down towards the floor. Keep both arms in a straight line.

  6. Rest your right hand on your shin, ankle, or the floor outside your right foot - whatever is possible without distorting the sides of your waist. Stretch your left arm toward 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.

  7. Make sure that your body is bent sideways and not backward or forward. Open your chest to the sky.

  8. Focus your gaze and stay in the pose for 5-10 breaths.

  9. As you inhale, come up, bring your arms down to your sides, and straighten your feet.

  10. Repeat the pose on the other side.

Benefits

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

Precautions

  • Migraine
  • Diarrhea
  • Low or high blood pressure (those with high blood pressure may do this pose, but without raising the hand overhead, as doing so may further increase blood pressure)
  • Neck or back injuries

Modifications and Variations

  • To Modify: If unable to touch the floor with your bottom hand, place a block next to your front ankle for support.

Preparatory Poses and Follow up Poses

  • Warrior II | Virabhadrasana  (Preparatory)
  • Angle Pose | Konasana (Preparatory)
  • Reverse Warrior Pose | Viparita Virabhadrasana (Preparatory or Follow-up)

While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a Sri Sri Yoga course at an Art of Living Center near you.

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