Trikonasana (Triangle Pose)

By : Tashia Anderson | : 02 October, 2020
Trikonasana (Triangle Pose)

Trikonasana (Triangle Pose)


Etymology and Origins of Trikonasana

Trikonasana is a Sanskrit word. Trikon means Triangle, Asana means Yoga pose. So, it is called the Triangle Pose in English. It has another variant, called Utthita (Extended) Trikonasana. It is a standing Yoga Asana in the ancient Indian Yoga tradition. Other variants include Baddha (bound) Trikonasana (bound triangle pose) and Parivrtta (changed or revolved) Trikonasana (revolved triangle pose). It is performed in two parts, first facing left, and then facing right as will be clear from the step by step instructions written below.


Step by Step Instructions of Trikonasana

  • First, stand up straight with the legs apart by about 3 ft, or depending upon your height and comfortability.

  • Then bend the upper part of your body down without bending the knees.

  • Now clutch the outer part of your right foot with the right hand, keeping the left hand high beyond the head in the same straight line with the right hand as in the figure.

  • Fix your eyes through the left fingers beyond.

  • Stay in this position for 10 seconds with normal breathing without noise, exhale when you take the left high.

  • Then gradually come back to the original standing position as in the beginning.

  • Then alternate your hands and legs, and perform similarly.

  • In this way, continue to do so 3 to 4 times per side, that is,

  • 6 to 8 times in total.

  • When you will be habituated to this Yoga, you should increase the exercise to 10 to 15 times or more.

  • Observe from the attached figure that your legs form an equilateral triangle. This is why it is called Triangle Pose.


Benefits of Trikonasana


Anatomical Focus & Disease Control

  • This Yoga makes your spine flexible which is the foundation of your youthfulness and agility.

  • It increases blood circulation in the muscles and nerves around the chest and breast, spine and waist, legs and hands, shoulder and neck. As a result, flexibility, fitness and physical beauty are maintained.

  • It strengthens the legs, knees, ankles, arms, waist, chest and breast.

  • It also stretches and extends the hips, groins, hamstrings, calves and shoulders.

  • Some persons may not perfectly do Matsyendrasana; they can reap some benefits from Trikonasana.

  • It also removes the problems of indigestion and increases appetite.

  • This Yoga burns fats in your belly and abdomen.

  • If children start this Yoga before reaching 5 years of age, their height will increase.

  • It improves the mobility of the hips and buttocks.

  • This Yoga mitigates anxiety, stress, back pain, Sciatica and depression.

  • Some people may not have two legs equal. This defect is rectified by this Yoga.


Benefits for Girls & Women & Students

  • It is highly suggested for primary school girls to do it regularly in order to increase their heights.

  • Girls and women will get flexible body, waist, legs, hands, shoulder and neck.

  • Excess fats in the belly and abdomen will be diluted by the regular practice of this Asana.

  • Both hips and breasts are maintained in balance.

  • It strengthens your legs, knees, ankles, arms, waist, chest and breast.

  • It also stretches and extends the hips, groins, hamstrings, calves and shoulders so that you look beautiful naturally.



  • One should not do this Yoga with back pain and Migraine.

  • You should stop doing it during diarrhea, and low or high blood pressure.

  • Girls and women should be careful during the Menstrual Period. It is better to avoid during these few days.

  • Always do it in the Empty Stomach.


Image Source: Nina Mel

About the author:

Tashia Anderson
Tashia Anderson
Yoga Expert
She has been wholeheartedly devoted to Yoga, Meditation, and Pranayama. She has written...

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