How To Do Trikonasana-Steps, Benefits And Precautions

Meaning of triangle pose

Triangle pose consists of two Sanskrit words tri means ‘three’ and the word kona means ‘angle’. Therefore, it is called Trikonasana or a three-angle pose. But more commonly is known as ‘triangle pose’. In the given article, you will know what triangle pose is; how to do it; what are its benefits and precautions. All these aspects have been systematically mentioned ahead. The easily explained steps, benefits, precautions, images, and videos of triangle pose/trikonasana will help you to understand the asana technically right thereby extracting maximum benefits of it.

Trikonasana is one of the few yoga poses that give effective twisting, compressing, and stretching to the body, especially to the lower abdominal region. Triangle pose is known for weight loss and burning of belly fat because of its twisting and stretching nature.

The different name of triangle pose

  • Trikonasana
  • Utthita Trikonasana
  • Extended triangle pose
  • Baddha trikonasana (Bound triangle pose)
  • Parivrtta trikonasana (Revolved triangle pose)
How To Do Trikonasana- Steps, Benefits And Precautions

How to do triangle pose step by step

The technique of doing the steps of triangle pose yoga is very simple and easy. Following the below technique, one can even perform the trikonasana at one’s place. The step by step of performing the pose is being described here.

  • Stand erect on a flat surface.
  • Make a distance of 4 feet between the legs.
  • Arms should be stretched at the shoulder level.
  • Inhale and raise your right arm beside your head.
  • Exhale, bring your right arm towards your left hand, and ensure to make it parallel to the ground.
  • Put your left hand on the left leg without putting any pressure.
  • Feel the body weight equally between both legs.
  • Do inhaling and exhaling slowly.
  • Maintain the pose as long as you feel convenient.
  • Do the same with the left arm.
  • This is the one round.
  • Do three to four rounds.

Breathing in triangle pose

The benefits of a yogic posture increase manifolds if it performs with breathing awareness. Trikonasana is also not left with it. Inhale slowly and deeply while raising your arm upward beside your head. Exhale, while bending another side. While maintaining the pose, do inhaling-exhaling slowly. Inhale, come to the original position slowly.

Muscular movement

The role of muscles has greater importance, especially to extract benefits while performing triangle pose. The various body parts including the abdomen, legs, thighs, arms, etc. experience stretching, twisting, compressing, and relaxing in their muscles, especially with the finer muscles.

How triangle pose to practice in different schools of yoga

There are some variations in different schools of yoga while practicing trikonasana.

  • Iyengar yoga: Here, one hand is kept beside the head upward while another hand will be on the surface behind your bending feet just crossing the knee thereby making a straight line.
  • Vinyasa Yoga: The yoga pose is similar to Iyengar yoga wherein your palms touch your toes.
  • Ashtanga yoga: It is similar to vinyasa yoga.
  • Baba Ramdev yoga: Here, one hand is parallel to the ground while another hand is touching the same side leg.
  • Art of living: The same procedure is followed as vinyasa yoga.
  • Power yoga: Here stretching, maintaining, and rigor of the posture are given importance.
  • Bikram yoga: It is just like Parsvkonasana. But, here the hand is not parallel to the ground, in fact, it is upward beside the head.
  • Hot yoga: It is similar to power yoga but more strenuous in nature.
  • Satyananda yoga: Here series of five asanas are performed in sequence.

Top 10 health benefits of triangle pose

The pose is known for many benefits. Some of the important benefits are being mentioned here.

  1. Weight loss: This is one of the important yoga poses, good to burn abdominal fat because of its twisting, compressing, and stretching in nature. It puts adequate stretching in the abdominal region. It is also effective for the person suffering from obesity.
  2. Backache: It is beneficial in the management of backache. It is advisable to do it in the presence of a yoga teacher to get relief from the condition.
  3. Height increase: It gives adequate stretching to the body, especially the arms, legs, and abdominal region. Practicing it on regular basis helps to increase the height of growing children.
  4. Waist slimming: The practicing of this yoga ensures a greater impact on the waist region thus good for waist slimming.
  5. Good for legs: It helps to strengthen legs, hips, knees, and ankles because of adequate stretching in these parts of the body. It is also helpful to correct minor deformities
  6. Spinal nerves: It is beneficial for the spinal region and associated nerves. In fact, it is good for the health of the entire nervous system wherein because of its beneficial impact, it tones up the system.
  7. Muscle health: More or less, all the yoga poses directly or indirectly affect the muscles. But, there are few yoga poses that act upon the muscles of the entire body. A triangle pose is one of them.
  8. Chest expansion: It facilitates adequate stretching to the chest region. Thus good for chest expansion and in the prevention of respiratory-related problems.
  9. Joints pain: It loosens up the muscles and good for joints of the entire body.
  10. Digestion: Due to the suitable massage of the abdominal organs, it stimulates the internal muscles and nerves of the digestive system, thus beneficial for digestion and relieves constipation too.

Triangle pose contraindications

Some of the few precautions/limitations of tadasana are:

  • Back pain: Don’t practice during acute backache.
  • Migraine: Avoid practicing in case of migraine.
  • High blood pressure: It should be avoided in high blood pressure.
  • Dizziness: The person suffering from dizziness shouldn’t be looked down on while practicing the yoga pose.
  • Cervical spondylosis: Skip it if someone is having this problem
  • Knee and neck: In case of knee and neck injuries, do it with care.

Beginner’s tip

To perform the asana technically right is a little bit tough for the beginner. However, one can master it with regular practice and following the above said easy steps of doing this asana. Initially, perform it by keeping one hand up and another one down parallel to the leg.


  • Extended Triangle pose (Utthitatrikonasana)
  • Bound Triangle pose (Baddhatrikonasana)
  • Revolved Triangle pose (Parivrttatrikonasana)
  • Reclining triangle pose (Suptatrikonasana)

Similar poses to triangle yoga

  • Tadasana
  • Tree posture (Vrikshasana )
  • Warrior pose (Virbhadrasana)

Counter pose

  • Tadasana
  • Stickasana


The science behind triangle pose 

To get the maximum benefits of this yoga pose, one should be aware of the anatomy, physiology, and movement of all the muscles, especially the finer muscles. In the case of trikonasana, the maximum focus is upon lateral movement. Spine neutral extension, slight rotation, head axial rotation; upper limbs abduction, external rotation is involved in the asana. In the case of the front leg, hip external rotation, flexion, abduction; knee extension; slight ankle plantar flexion and slight foot pronation are more prominent. While the back leg experiences hip internal rotation, adduction, extension; knee extension, and foot supination.

Instructional video of triangle pose

  • The video of Trikonasana has been made in a very simple and easy way to help to understand the practitioners.
  • It has been developed after the discussion with many yoga experts and teachers.
  • Extensive research has also been carried out while making the video.

Top 10 facts of triangle pose

  1. This is one of the yoga poses that revitalizes the entire body system.
  2. The asana helps to bring stability, strength, and stamina.
  3. It has therapeutic relevance by strengthening the core and legs.
  4. It can be practice to burn unnecessary fats from the stomach, hips, thighs, waists, and arms.
  5. Yoga can be practiced at any time or place or even in the office without any formalities.
  6. It helps to speed up blood circulation thus re-energizes the entire body mechanism.
  7. It is waist-slim yoga.
  8. It helps to tone up the muscles and nerves of the entire body.
  9. It can be used for stress management.
  10. While performing the asana, avoid taking any pressure on the knees.
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