Triangle Pose

Chances are you have crossed paths with Trikonasana Pose or Triangle Pose!

Trikonasana Pose is one of the yoga poses that beginners tend to experience early on in their yoga journey. The pose is suitable for beginner yoga students although it does offer its share of challenges. Like may yoga postures, this pose also offers a range of variations that help to make it more difficult or a little easier.

As a standing yoga pose, you may develop a love/hate relationship with Triangle Pose. The posture will keep you on your feet and challenge your balance and flexibility. This pose always reminded me a little of the more difficult Half Moon Pose which many students find frustrating.

Trikonasana is the Sanskrit name for this posture. The breakdown for the Sanskrit name is as follows, “Tri” meaning “Three”, “Kona” meaning “Angle” and “Asana” meaning “Pose”. Of course, you have likely also heard the pose referred to as Triangle Pose. When practicing this pose, your body does look like a triangle, therefore we have Triangle Pose. Some yogis may also call the pose Three Angle Pose.

Triangles have long been associated with the powers and mystery of the number three. Some believe that triangles represent or symbolize many of earth’s powerful concepts that are presented to us in groupings of three. Just to name a couple, some of these concepts would include Birth, Life and Death, or Past, Present and Future. The number three has also been associated with good luck. As a result, this spiritual aspect of triangles and the number three, may cause some to consider Triangle Pose to be a representation of these powerful concepts.

Of course, yoga students will have to decide whether they consider Trikonasana Pose to be a representation of some of cultures most powerful concepts. However, there’s no denying that this posture offers many benefits to your health and yoga practice.


Benefits Of The Pose:

It could certainly be suggested that Trikonasana Pose is a full body pose because of it’s long list of benefits. Triangle Pose’s benefits reach from the upper body down to the ankles. This pose is both a stretching and muscle strengthening yoga posture. Some of it’s benefits include a stretch for the hamstrings and hips, a strengthening of the back, hip and leg muscles and an opening of the chest and shoulders. Plus, it will also test and improve your balance.

So, what do these benefits mean for you?

Stretching the hips and hamstrings can have a powerful effect on your daily life. When we open the hips and loosen the hamstrings, our flexibility is improved and that can lead to better mobility and fewer injuries. For example, simple everyday tasks can become less challenging. Many also believe that opening the hips can reduce or release emotional stress.

Strengthening our back and leg muscles can also benefit us greatly. Stronger back and core muscles are essential for better posture and helpful in reducing the risk of injury. Opening chest and stretching the shoulders also contributes to better posture, especially for those who spend their days behind a desk.

Trikonasana Pose can also provide a boost in confidence and prepare you for more difficult yoga poses. For instance, improving strength and balance can have a positive effect throughout your practice and daily life.

Primary Benefits:

Strengthens Back

Strengthens The Legs

Stretches The Hamstrings

Opens The Shoulders

Opens & Releases The Hips


Prep & Follow Up Poses:

There are many standing yoga poses that can act as preparatory poses for Triangle Pose. Some of these postures would include Mountain Pose, Tree PosePyramid Pose and the Warrior family of poses.

Follow up poses could include but are not limited to postures like Revolved Triangle and twisting poses such as Chair Twist. It’s also common to practice a forward bend such as Seated Forward Fold Pose.


Modifications & Cautions:

Avoid this pose if you’re suffering from hip or back injuries. Always consult a doctor before exercising and make sure to fully heal before heading back to your practice.

It’s also a good idea to be cautious of neck injuries in this posture, avoid gazing up if it causes any neck pain.

Trikonasana Pose could also possibly worsen headaches.

Modifications could include using a block to aid balance if you struggle to reach your leg or ankle.

You could also rest your back against a wall for further support or place your back heal against the wall.

For a better side stretch, allow the top arm to reach over your ear.

If you would like to make the pose more difficult, lift the bottom arm from your leg or ankle and hold it parallel to the floor while also extending your top arm over the ear.

Variations of this pose include both Revolved Triangle and Extended Triangle.


Major Tips:

Don’t strain to reach the hand to the floor, use a block if needed.

Keep your front leg straight and make sure to rotate your hips so that your top hip isn’t falling forward.

If you struggle with balance, try gazing at a non-moving object in the room, you can also use a block for stability.

Keep your shoulders stacked over top of one another.

Make sure to keep your heals aligned during the pose.

It may help to imagine that your back is being placed against a wall.

Step-By-Step Instructions:

Start by simply standing on your mat, allow your arms to relax by your side and focus on your breath. Place your feet at hip width.

After stepping your feet around 4 feet apart, check to see that your heals are aligned.

Establish a solid base and then rotate your right foot about 90 degrees so that your toes are pointing toward the top of the mat.

Your left foot should be placed at about a 45-degree angle.

Slowly lift your arms and hands to shoulder height, turn and place your palms down. Keep your spine straight.


After a breath, reach your right hand and arm forward in the direction of your right foot. Slowly bend at your right hip, keep your left hip pulled back to prevent your hip and torso from leaning forward.

Keep your shoulders stacked on top of one another as your place your right hand on your ankle, floor, or leg.

Lift your left hand and arm toward the sky, keeping your shoulders stacked with your arms aligned.

Keep in mind, you can always use a block underneath the lower hand if you can’t reach the ankle or floor.

Gaze upward toward your left hand if balance allows.

Keep the hips square by keeping the left hip rotated back, prevent the torso from leaning forward by imagining your back placed against a wall.

After a few breaths, slowly lift your torso and lower the arms.

It is good practice to then reverse the pose and practice on the other side.