Triangle Pose (Trikonasana) – Steps, Benefits & Precautions

What is Trikonasana?

Yoga is a discipline that plays an important role in our daily life. We all heard about many yoga poses, and one of them is “TRIKONASANA”. This pose is a very popular standing posture, which is also known as “Utthita Trikonasana”. In this pose, the body forms the shape of a triangle, that’s the reason behind it is known as “Triangle Pose”. In “Trikonasana”, stand with your feet apart and turn your right foot outward. Spread your arms, exhale, bend to the right, and touch your foot, raise the other hand upward and lift your head to look up.

 “Trikonasana” is an ancient yoga pose that comes from Hindu and yogic traditions. This pose has been known since the Vedic era. This pose was created to develop balance, flexibility, and strength in the body. If “Trikonasana” is practiced carefully, it is beneficial for people of all age groups. This pose helps to improve both mental and physical health. Therefore, “Trikonasana” also plays an important role in the world of yoga.

Pronunciation of “TRIKONASANA” yoga pose is – (tree-ko-nah-sah-nah)

How to do “Trikonasana” or “Utthita Trikonasana” or “Extended Triangle Pose”?

STEP 1- Starting position

• First of all, stand straight.
• Spread your feet a little wide ( about 3-4 feet)
• Extend both your arms to the sides up to shoulder level

STEP 2- Foot position

• Turn your right foot 90 degrees outward
• Keep your left foot slightly turned inward (about 15-20 degrees
•  Make sure both heels are in one straight line.

STEP 3- Inhale – side stretch

• Inhale and straighten your body
• Get ready to bend toward the right side.

STEP 4- Exhale- bend right

• Exhale and slowly bend to the right side.
• Place your right hand on your shin, ankle, or the floor (wherever comfortable)
• Raise your left hand straight upward.

STEP 5- Body alignment

• Keep your chest open, do not collapse it.
• Slightly tilt your neck upward and look at your left hand.
• Both arms should be in one straight line.

STEP 6- Hold

• Hold for 15 to 20 seconds.
• Keep breath normally

STEP 7- Return to standing position

• Inhale and slowly come back up to a straight position.
• Bring your feet back to the normal position

STEP 8- Repeat on the other side

• Now repeat the same steps for the left side.

When to do “TIKONASANA”-

• Early morning on an empty stomach is the best time to practice this asana.
• You can do this asana even 3 hours after having food in the evening.

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HOW MANY TIMES SHOULD THIS ASANA BE PRACTICED-

• If you are a beginner: 20-30 seconds* 2 times on each side
• Experienced practitioners: 40-60 seconds* 3 times on each side

 “TRIKONASANA” OR “EXTENDED TRIANGLE POSE” USING A CHAIR-

The use of a chair in “TRIANGLE POSE” is mainly designed for those people who are beginners, elderly, or those who have issues with balance or flexibility. In this asana, a chair is used to provide you with support and flexibility.

Practicing “CHAIR TRIANGLE POSE” stretches the muscles of the legs and hips, improves lung capacity, reduces stress, and enhances balance, all without the risk of injury.

HOW TO DO “TRIANGLE POSE” OR “TRIKONASANA” USING A CHAIR?

STEP 1- Starting position-

• Firstly, place your chair in front of you.
• Keep your feet shoulder-width apart and stand straight. 

STEP 2- Foot position-

• Place your right foot forward and your left foot backward.
• Keep both feet flat on the ground.

STEP 3- Use of chair-

• Place your right hand on the seat of the chair.
• Use the chair for support to maintain balance.

STEP 4- Body tilt-

• Keep your hand on the chair and bend your body to the right.
• Raise your left hand upward and look up.

STEP 5- Inhale and Exhale-

• Stay in this position for 20-30 seconds.
• Breathe in and out slowly.

STEP 6- Return to standing position

• Slowly raise your body back up.
• Then repeat the same steps on the other side.

PRECAUTIONS OF “TRIKONASANA” or “UTTHITA TRIKONASANA” or “TRIANGLE POSE”-

1. Back pain issue-if you are suffering with back pain, you can do a gentle Trikonasana, but do not bend too much.
2. Do not stretch too much- Bend only as much as your body can do comfortably, but do not forcefully touch your hand to the floor.
3. Heart or high blood pressure problem- Do not keep your hand raised for too long; perform the pose slowly and gently.
4. Keep your spine straight- While bending sideways, never twist your back.
5. Do not lock your knees- while doing Trikonasana, keep your knees  relaxed.
6. During pregnancy- perform this pose only under the supervision of a trained yoga instructor or avoid it.
7. Migraine problem- if you have migraine or severe headache problem, avoid this pose because this pose can cause discomfort.
8. Neck problem- If you have a neck problem, look down and keep your head straight; do not look upward.
9. Always do a warm-up – performing Trikonasana without warming up your body may cause muscle strain, so make sure to warm up, like neck rotation, shoulder rotation, hip opening, etc, before doing this pose.

BENEFITS OF “TRIKONASANA” OR “UTTHITA TRIKONASANA” OR “TRIANGLE POSE”-

• Boosts energy– refreshes the body and increases energy levels.
• Strengthens the muscles– it strengthens the muscles of many parts of the body, such as thighs, knees, chest, back, arms, and shoulders.
• Improve flexibility– In Trikonasana, many parts of the body need to be stretched, such as thighs, hips, waist, shoulders, chest, etc, which makes the body flexible.
• Improve mental health– “Trikonasana” calms the mind, and the deep breathing process reduces anxiety and stress.
• Improves balance – Trikonasana improves balance in the body because it enhances weight distribution and improves coordination between mind and body.
• Reduce pain– This asana strengthens the muscles of the lower back and upper back, which helps in relieving back pain.
• Activate the organs– while performing this asana, gentle pressure is applied to the abdomen, liver, and kidneys, which helps activate all these organs.
• Improves blood circulation– practicing this asana helps improved blood circulation.