How To Do The Extended Triangle Yoga Pose or Trikonasana

by Tanmay Joshi
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Triangle Pose, also known as Trikonasana, is one of the most commonly practiced yoga poses globally. It’s easy to understand why – this pose stretches your whole body, works your core, and helps with balance and focus. If you’re ready to master the triangle pose in yoga, check out this ultimate guide to the Triangle Pose Yoga pose!

Read more: How to Do Downward Facing Dog 

What is Trikonasana?

So, what is triangle pose or trikonasana, and what are its benefits? Extended triangle pose yoga is a standing yoga posture that involves raising one arm above your head and balancing on your leg to feel the stretch in the torso and lower body.

It works to strengthen both sides of your body, improve balance, and allow you a bit of freedom in your hips. By learning how to practice triangle posture yoga properly, you’ll be on your way to better health and greater flexibility.

Read more: How To Do The Cobra Yoga Pose

The Top 7 Benefits of The Triangle Yoga Pose

Benefits of The Triangle Yoga Pose
Benefits of The Triangle Yoga Pose

Triangle posture yoga (trikonasana) can feel a little intimidating at first, especially if you’re new to yoga or don’t have much flexibility in your hips and legs.

These trikonasana steps stretch out your hamstrings and open up your chest, making it easier to breathe deeply—and giving you energy when you need it most.

Whether you’re new to yoga or have been practicing for years, take the time to perfect trikonasana steps because it will make you feel fantastic! Here are the top seven trikonasana benefits.

Opens the chest

The triangle is one of the most practiced poses in yoga, and for a good reason: it helps open up your chest, shoulders, and triceps. The movement of your torso will help to open your chest during the trikonasana.

Balances Your Body

Practicing a triangle pose, which requires great flexibility and strength, will improve your ability to hold poses for longer periods. Plus, you’ll develop more balance and mental focus—both key components to a successful practice.

This triangle pose in yoga is perfect for increasing hip mobility and improving lung capacity. If you are doing desk job or driving in a car, try practicing it regularly: It’s also great for stretching out your hips after long hours on your butt.

Strengthens Arms, Legs, and Core

This pose, or any arm balance for that matter, strengthens your arms and legs. It’s a challenging pose to hold and requires strength in your upper body, core, hips, and lower back.

As you hold the triangle pose for more extended periods (you don’t need to do it for hours!), you become stronger in those areas. Not only does it help with overall strength, but it also makes you more flexible.

Improves Balance

One of yoga’s fundamental tenets is that balance should be present in both your body and mind. And for many people, a sense of balance is one of those things that improves naturally with age.

 Learning how to perform a few poses—like the triangle pose—can help recalibrate your sense of balance to always feel surefooted no matter what life throws at you.

Trikonasana yoga helps improve posture: Because its physical form looks like an upside-down triangle, the triangle pose has long been considered an excellent way to build flexibility in both hips and shoulders.

Improves Digestion

The triangle pose opens up and realigns your torso, bringing much-needed oxygen and circulation to your digestive organs. This is important for those people who spend most of their day sitting down, hunched over a keyboard, or staring at a screen.

Doing triangle pose regularly allows smooth bowel movements.

Reduce Stress

The right pose can counteract anxiety and alleviate stress. When we are stressed out, our breath gets shallow, and as a result, we don’t get enough oxygen to our brains. It’s important to remember that breathing is something that requires practice.

Practice makes perfect! Try taking deep breaths while doing triangle pose or any other yoga poses you enjoy. Your body and mind feel relaxed and clear in no time!

Stretches and Lengthen The Spine

While it’s possible to experience a minor stretch in your hip flexors and quads, the triangle pose is most effective for stretching and lengthening your spine.

Because so many people experience daily back pain or tightness from sitting hunched over computers, the triangle pose can be very therapeutic if practiced on a regular basis.

As with all yoga poses, make sure you never push yourself into any positions that cause extreme discomfort or pain; always listen to your body’s natural limitations.

If you want to get started with yoga but don’t know where to begin, here are some tips on how to do Triangle Pose Yoga.

Read more: Yoga Pose For Internal Hip Rotation

How To Do Triangle Yoga Pose?

The triangle pose, also known as trikonasana, is a wide-legged standing pose that is ideal for stretching and strengthening your legs. It can also help with balance, concentration, and flexibility in your hips. Knowing the right trikonasana procedure will help an individual attain maximum health benefits.

Here are trikonasana steps that will prove to be pretty beneficial for the mind and body.

  • Keep both your legs apart and stand in a straight position.
  • The distance between both of your legs is slightly wide than your shoulder width.
  • Start inhaling and raise the right hand above your head and parallel to your ear.
  • Twist your torso toward the left side.
  • The left hand will come down to your left leg ankle and keep your head up to look towards the ceiling.
  • Hold the position for 20 seconds to 1 minute.
How To Do Triangle Yoga Pose

Read more: How To Do Dhanurasana Yoga Pose 

Precautions While Doing the Triangle Pose

While doing a yoga triangle pose, it is necessary to take some precautions. Remember that Triangle Pose is meant for relaxing purposes only, so keep these things in mind while performing it!

  • You should breathe slowly and deeply so that you can feel relaxed.
  • Never force yourself into any positions as it may cause injuries in your body.
  • If you have back pain or stiffness issues, do not go beyond your own capability and consult an expert before trying Triangle Pose on your own.
  • Focus your attention on your breathing and focus on each inhale and exhale before moving on from one position to another in Triangle Pose.
  • Please do not hold your breath for too long during a yoga triangle pose, as it may cause fainting.

Read more: How To Do Sukhasana Yoga Pose

Contraindications For The Triangle Yoga Pose

  • The Triangle yoga pose is unsuitable for individuals with any shoulder, back, or knee issues.
  • During practice, those with neck issues should refrain from moving their head beyond 90 degrees.
  • It’s also a good idea to avoid practicing if you have recently suffered an injury in your lower body.
  • If you are pregnant, try other poses instead of the triangle pose, as it may put pressure on your abdomen and make you feel uncomfortable.

You can always do the triangle pose after pregnancy when you are ready to get back into yoga again.

How To Do Trikonasana Yoga With Images

The pictures of trikonasana are provided below.

How To Do Trikonasana Yoga With Images
How To Do Trikonasana Yoga With Images
Trikonasana Yoga With Images
Trikonasana Yoga With Images
Pictures of Trikonasana Yoga
Pictures of Trikonasana Yoga


Q.1. What is a triangle pose good for?

Ans. The triangle pose (Trikonasana) is an intermediate yoga pose, which makes it appropriate for experienced practitioners. It stretches your hips and thighs and strengthens your torso.

When done correctly, it also opens up your chest. It helps burning calories to lose weight in a short period of time. It can also help you develop mental focus and achieve emotional balance.

Q.2. Why is the triangle pose so hard?

Ans. You’re not alone if you’ve found yourself asking, Why is the triangle pose so hard? Triangle pose (trikonasana) looks simple, but it is actually quite challenging. You must maintain balance while stretching in multiple directions: forward and backward, along your sides, and over your head. In addition to being physically difficult, it also makes most people feel exposed.

Q.3. Which problems can be cured by triangle pose?

Ans. The triangle pose can help relieve a sore lower back and other ailments that stem from tension in your hip flexors. It’s also good for posture. Additionally, several common medical conditions are eased by yoga, like gastritis, indigestion, and acidity.

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