Triangle Pose - Trikonasana

(Triangle Pose)

(oo-TEE-tah trik-cone-AHS-anna)
utthita = extended
trikona = three angle or triangle

Triangle Yoga Pose gently stretches the chest, hips and legs. Increasing blood flow to the head, this yoga position offers stress-relief to the mind and strengthens the shoulders. The open twist promotes a supple spine and relieves any low back discomfort.



Stress Relief

Proper Digestion and Elimination

Stretches and strengthens the thighs, knees, and ankles

Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine

Stimulates the Internal Organs

Back Ache Relief

Triangle gives an excellent lateral stretch to the spine, toning the spinal nerves and helping the proper functioning of the digestive system.

The body becomes lighter and other asanas are improved.




Irregular Blood Pressure

Heart Condition: Do not lift upper arm, rather place it on the thigh or hip.

High blood pressure: Gaze towards the toes.

Neck Problems or Tension: Do not twist neck. Continue to lengthen and elongate.

Performing the Asana

Stand in Mountain. Bring your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades strong, palms down.

Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right foot's arch with the left heel. Strengthen your thighs and turn your right thigh outward slightly, so that the center of the right knee cap is in line with the center of the right ankle.

Exhale and extend your torso to the right directly over the plane of the right leg, lengthening from the hip joint through the torso to the fingertips. The left leg anchors the movement by pressing the outer line of the foot firmly to the floor. Rotate the torso to the left (through the shoulder), keeping the two sides elongated equally. Let the left hip come slightly forward and lengthen the hips and pelvis toward the back heel. The knees should be straight, but do not lock them. The hips face squarely forward.

Rest your right hand on your shin, ankle, or the floor outside your right foot - as low as is comfortable while maintaining the integrity of the yoga pose. 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 thumb. Look out at your hand as it extends over the head, opening from the shoulder. Press through the fingertips, right hip, and crown of the head, forming a line through the torso and hips.

After 3 to 4 complete breaths, inhale to come up. By rooting the back heel into the mat and belly button in towards the spine, close the top arm to the shin and walk your palms up the leg with an inhalation. Exhale as you rest the hips in a neutral position. Reverse the feet and repeat for the same length of time on the opposite, or complementary, side of the body.

Anatomical Focus

Hips/ Thighs

Strong Core Work


Feet and Achilles Heel

Shoulders, Chest and Neck

Therapeutic Applications


Backache (Pregnancy Back Pressure_


Flat Feet


Neck Pain



Modify Your Practice

Here are some alternatives to practicing Triangle Pose:

You may place a bolster next to the active leg, near to the shin, or clasp higher along the leg for a less strenuous stretch.

You may extend the raised arm over the head, almost touching the ear to deepen the stretch to the hips. Perform this safely by actively holding the cuff of the shoulder away from the ear to avoid compression.

Complimentary Yoga Poses

Balasana - Child's Pose
Savasana - Corpse Pose
Kakasana - Crow Balance Pose
Adho Mukha Svanasana - Downward-Facing Dog