Trikonasana - Triangle pose

Triangle Pose — Trikonasana

The triangle is one of the most stable shapes in all of nature. At the same time, the triangle has a quality of aspiration with one peak reaching towards the sky. While the spine is straight in Trikonasana, one hand reaches towards freedom in spirit, while the other draws grounding energy from Mother Earth. The hips and hamstrings are stretched in Trikonasana, but so are the shoulders, chest and the upper body. The triangle requires a mix of strength, balance, and flexibility, and can simultaneously relieve stress and tension as well as developing will power and courage.

Standing pose

Lateral bend

Tirumalai Krishnamacharya
Dhirendra Brahmachari



Triangle (Trikona)
Pose (Asana)


Step your feet about a leg’s length apart so that you are facing the long sides of your yoga mat. The feet are parallel with the heel in line. The arms extend out to the sides at shoulder level.

Turn your right foot out 90° so that the right middle toe is pointing forward. The centerline of the foot is parallel to the long side of the mat. The right knee is pointing straight ahead.
Turn your left foot in slightly, so that the left foot, shin, and thighbone all point in the same direction.
All four corners of both feet are well grounded.
Drop the right hip down as far as possible, bringing the pelvis toward being vertical to the floor. The left hip swings up and out to the left to allow the right hip to drop.
Reach out to the side and then down, keeping the torso in one plane.
The left shoulder remains on one plane above the right leg.
Place your right hand according to your ability either lightly on your right shin, on top of your foot, on a block, or clasps the right big toe.
Reach your left arm up toward the ceiling.
Keep both sides of the torso and neck lengthening and supported away from the floor.
Turn the head to gaze up to the thumb of the left hand. Keep the neck in a straight line with the rest of the spine.

Inhaling, and return to the middle position with both feet a leg’s length apart and parallel; arms out to the side with hands positioned over the feet, looking straight ahead.

Repeat the posture on the opposite side.


– Stretches and strengthens the thighs, knees, and ankles
– Stretches the hips, groins, hamstrings, and calves, shoulders, chest, and spine.
– Stimulates the abdominal organs.

– The Navel Chakra is activated.
– Beneficial for balancing Sushumna Nadi.

– Harmonizes the personality, helps to control fear, and anger.
– Stimulates willpower, courage, and self-confidence.
– Helps relieve stress and anxiety.
– Stimulates the nervous system and alleviates nervous depression.


– Severe back conditions.
– Diarrhea.
– Headache.
– Low blood pressure.
– Heart Condition: Practice against a wall. Keep the top arm on the hip.
– High blood pressure: Turn the head to gaze downward in the final pose.
– Neck problems: Don’t turn the head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

Chakra Correlation

Manipura Chakra - The Navel Chakra

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