Trikonasana or Utthita Trikonasana, also known as Triangle Pose or Extended Triangle Pose, is an intermediate yoga posture widely practiced in all forms of yoga. This asana is a standing side-bend that improves balance, strength, and flexibility. It strengthens and stretches both the upper and lower body while demanding focus and balance.
Trikonasana is a Sanskrit word that derives from “Trikona” (“Tri” = Three and “Kona” = ‘Corner’) which means “Triangle,” and “Asana,” which means “Pose.” “Utthita” means “Extended” or “Stretched”.
In this asana, our legs are firmly planted wide apart forming 2 corners or the base of a triangle. The upper body is stretched sideways almost parallel to the ground with one palm planted on the ground, close to your feet. The other palm extends up towards the sky, representing the 3rd corner, completing the triangle. Hence, the name “Utthita Trikonasana” or “Extended Triangle Pose” in English. The terms Trikonasana or Utthita Trikonasana are used interchangeably to refer to the same pose.
Although the asana looks simple, it can be quite intense and engages the entire body. This is also one pose that can be easily modified to adjust the intensity of the stretch. Hence it can be practiced by all levels of yoga practitioners.
The pose is a great hip opener and can be used as a preparation pose for mode advance hip opener asanas.
The asana lengthens the spine, stretches the hip, hamstrings, neck, and shoulders, tones the abdominal organs, and opens up the chest. It also engages the leg muscles and strengthens the knees and ankles. The focus required to hold the pose along with deep intentional breathing calms the mind and aids in relieving stress and anxiety. It improves posture and stability both of the mind and body.
How to do Trikonasana
- Begin by standing in Tadasana (Mountain Pose) with your feet together and your arms by your sides.
- Step your right foot back about 3-4 feet and turn your right foot out to a 90-degree angle. Turn your left foot inside at a 45-degree angle.
- Inhale and raise your arms sideways in line with your shoulders, arms parallel to the ground, and your palms facing down.
- Exhale and bend your torso to the right from the hip joint, reaching your right hand towards your left ankle, shin, or a block placed outside of the right foot. If possible, place the right arm down on the floor outside your right foot.
- Extend your left arm straight up towards the ceiling, with your palm facing forward. Keep your shoulders stacked and your chest open.
- Gaze up towards your left hand, or gaze towards the front, depending on your comfort and flexibility.
- Hold the pose for 8-10 deep breaths
- Inhale and come back up to the center by raising your torso up and bringing your arms parallel to the ground as in Step 3.
- Repeat the pose on the other side, step your left foot 90 degrees to the left, and extend your left arm towards your left ankle or shin.
Benefits of Trikonasana
- Stretches the spine, hips, chest, and shoulders
- Tones and strengthens the leg muscles, knees, and ankles
- Stretches and massages the abdominal organs, aiding digestion.
- Relieves back pain, neck sprains, and sciatica.
- Relieves stiffness in legs, hips, necks, and shoulders
- Reduces stress and anxiety.
- Improves balance and posture.
- Enhances focus and concentration
Contraindications of Trikonasana
While Trikonasana is generally safe for most people, the below contraindications should be kept in mind.
- Neck injury or condition – If you have a neck injury or condition, such as cervical spondylosis, avoid turning your head up. Instead gaze straight ahead to prevent straining the neck.
- Diarrhea or digestive issues – If you are experiencing diarrhea /other digestive issues at present, it’s recommended to avoid the asana as it may put further pressure on the abdomen
- Pregnancy – While Trikonasana can be safely practiced during the first trimester of pregnancy, avoid practicing the pose in the second and third trimesters, when the belly is larger and balance can be more challenging.
- Knee injury or condition – If you have a knee injury or condition, it’s important to keep a slight bend in the knee and avoid locking or overextending the joint. You can also modify the pose by placing your hand on your shin or block instead of reaching all the way down to the floor.
- If you have high or low blood pressure, heart problems, or a history of stroke, chronic back pain, or herniated discs, you should practice the pose with caution and avoid over-exerting yourself.
Modifications of Trikonasana
- Hand on Shin/ Block – If you can’t reach your hand down to the floor or ankle without rounding your back, you can place your hand on your shin or a block placed outside your feet.
- Gaze front – If you feel an excess strain on your neck when gazing up, you can keep your head centered and gaze straight ahead.
- Slight bend in Knee – If you feel an excess strain on your knees or have lower back pain, try bending your knee slightly on the side you are stretching.
Variations of Trikonasana
- Parivrtta Trikonasana (Revolved Triangle Pose) – Instead of bending your torso sideways, with exhalation twist your torso to the side(right) facing the same direction as your feet(right) that is turned 90 degrees. Reach your opposite hand(left) to the floor, ankle, or shin.
- Baddha Trikonasana (Bound Triangle Pose) – In this variation, bring your bottom hand to the inside of your front foot and reach your top arm behind your back to bind your hands together.
Tips to Practice Trikonasana
- Keep your feet firmly grounded and distribute your weight evenly between them.
- Keep your hips facing forward
- Engage your core muscles to support your lower back.
- Keep your leg straight and engaged to avoid hyperextending the knees.
- Keep your spine long and chest open.
- Avoid rounding your back.
- Your shoulder should be in line, stacked on top of each other.
- Focus on your breath and try to maintain steady and even breathing throughout the pose.
- Use props, such as blocks or straps, to help you get into the pose.
Common Mistakes or Misalignments
- Turning the front foot inward, which can strain the knee.
- Overextending or locking the knee of the front leg.
- Hunching the shoulders.
- Collapsing the chest or rounding the back
- Leaning forward or backward instead of extending the torso to the side.
- Forcing the stretch and compromising stability.
Preparatory Postures
- Tadasana
- Urdhva Hastasana
- Parsva Urdhva Hastasana
- Konasana
- Katichakrasana
- Ashwa Sanchalanasana
- Vrikshasana
Follow-up Postures
- Parivrtta Trikonasana
- Baddha Trikonasana
- Utthita Parsvakonasana
- Virabhadrasana II