Pose Name Sanskrit Name Level Targets
Triangle Pose Trikonasana Beginner Stretches legs, muscles around the knee

What is Triangle Pose?

Trikonasana or Triangle Pose is a standing asana in yoga. This pose is good to Stretche legs, muscles around the knee, ankle joints, hips, groin muscles, hamstrings, calves, shoulders, chest and spine. Strengthens legs, knees, ankles, abdominals, obliques and back. Stimulates function of abdominal organs. You can stay at this pose from 30 seconds to 1 minute.

How to do Triangle Pose

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Step 1

Performance Tadasana or mountain pose. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

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Step 2

Turn your right foot out to the right 90 degrees. Your heels have to be on the same line.

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Step 3

Exhale and extend your torso to the right, bending from the hip joint, not the waist. Rotate the torso to the right.

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Final Step

Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible for you. Stretch your left arm toward the ceiling. Both hands have to be on the same line. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.

Come out from the pose: With an inhale come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. You should repeat all the steps with the other side of the body.
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Tip for beginners: You can do the pose against a wall if you feel unsteady in the pose.
Partnetr assistance: Your partner should stand in front of your forward foot, facing you. Inhale the forward arm up, parallel to the floor. Your partner can grasp your wrist and wedge his/her big toe into the forward hip crease. As you exhale, have your partner pull on your arm and push into your hip crease, stretching the underside of your torso.
Variation: You can stretch your top hand over the back of the top ear, parallel to the floor.
Deepen the Pose: If you can, align the front heel with the back foot arch.
Contraindications and Precautions
Avoid this pose if haveHeart ConditionPractice against a wall. Keep the top arm on the hip.
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Avoid this pose if haveHigh blood pressureTurn the head to gaze downward in the final pose.
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Avoid this pose if haveNeck problems
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Better not do this pose if you haveDiarrhea, Headache and Low blood pressure
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Don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.
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Benefits:
Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine.
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Stretches and strengthens the thighs, knees, and ankles.
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Relieves backache, especially through second trimester of pregnancy.
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Helps relieve the symptoms of menopause.
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Preparatory Poses:
pose Name sunskrit
Child-pose-icone Mountain Pose Tadasana
Child-pose-icone Tree Pose Vrksasana
Follow-up Poses:
pose Name sunskrit
Child-pose-icone Seated forward bend Pose Paschimottanasana