Trikonasana — Triangle Pose

Trikonasana — Triangle Pose (त्रिकोणासन)

Trikonasana, from the Sanskrit trikona (triangle), is a fundamental standing pose that creates a deep lateral stretch. The body forms geometric triangles between the legs, trunk and arms, developing side flexibility and thoracic opening. It is one of yoga's most complete poses, simultaneously working strength, flexibility and balance.

Therapeutic Benefits

• Side body stretch — intercostals, quadratus lumborum and obliques are deeply stretched.
• Chest opening — trunk rotation frees the pectorals and improves breathing.
• Hamstring stretch — the straight front leg stretches the posterior chain.
• Leg strengthening — adductors, abductors and quadriceps work to maintain the pose.
• Digestive stimulation — gentle side compression massages abdominal organs.

Anatomy Involved

The upper side quadratus lumborum and obliques are stretched while the lower side ones are strengthened. Front leg hamstrings lengthen. Both legs' adductors stabilize the wide stance. The upper pectoralis major and minor open through rotation. Paraspinal muscles maintain lateral spinal lengthening.

Step-by-Step Instructions

Step 1 — Wide Stance

Feet about 1 meter apart. Front foot turned 90° forward, back foot slightly turned inward. Both legs straight.

Step 2 — Arms Open

Open arms horizontally, palms down. Actively stretch from left fingertips to right fingertips.

Step 3 — Lateral Tilt

Tilt the trunk laterally toward the front leg by lengthening the side body. The movement originates from the hips, not the waist. Lower hand rests on the shin, ankle, a block or the floor. Do not compress the lower side.

Step 4 — Upper Arm and Gaze

The upper arm extends toward the ceiling, stacked above the lower shoulder. Turn the head to look at the top hand. Both sides of the torso remain long.

Breathing and Duration

Hold for 5 to 8 breaths per side. Each inhale lengthens the spine laterally, each exhale gently deepens the thoracic rotation.

Contraindications

• Disc herniation — avoid lateral compression
• Cervical issues — keep gaze forward rather than up
• Hypotension — rise slowly

Modifications

• Beginner: lower hand on a block, gaze forward, shorten the stance.
• Advanced: lower hand to floor outside the foot, upper arm over the ear to lengthen the entire side.

Target Audience

Trikonasana is accessible to all levels with blocks. Particularly beneficial for sedentary people with stiff sides, athletes needing lateral flexibility and practitioners seeking to improve breathing capacity.