Trikonasana

Triangle Pose

Intermediate

Overview

Trikonasana, or Triangle Pose, is a fundamental standing pose that creates a beautiful triangular shape with the body. This pose combines strength, flexibility, and balance while providing a deep stretch for the legs, hips, and spine.

Benefits

Stretches legs, hips, and spine
Strengthens core and leg muscles
Opens chest and shoulders
Improves balance and stability
Stimulates abdominal organs
Relieves stress and anxiety

Step-by-Step Instructions

Starting Position

Stand in Mountain Pose, then step your left foot back about 3-4 feet. Turn your left foot out 90 degrees and your right foot slightly inward.

Extend Your Arms

Inhale and extend your arms parallel to the floor, reaching actively through your fingertips. Keep your shoulders relaxed.

Hinge at the Hip

Exhale and hinge forward from your right hip, reaching your right hand toward the floor. Keep your spine long and avoid rounding your back.

Place Your Hand

Rest your right hand on your shin, ankle, or a block. Avoid placing weight on your knee. Extend your left arm toward the ceiling.

Hold and Breathe

Hold for 30 seconds to 1 minute, breathing steadily. To release, press through your feet and return to standing. Repeat on the other side.

Modifications

For Tight Hamstrings

Use a yoga block under your bottom hand or rest your hand higher on your leg to reduce the stretch.

For Balance Issues

Practice with your back against a wall for support, or keep your top hand on your hip instead of reaching up.

For Neck Issues

Keep your head in a neutral position looking forward instead of turning to look up at your top hand.

Precautions

Knee Placement

Never place your hand directly on your knee, as this can cause injury to the knee joint.

Low Blood Pressure

Avoid looking up at your top hand if you have low blood pressure or dizziness issues.

Heart Conditions

Practice with caution if you have heart problems, and avoid holding the pose for extended periods.