Trikonasana, Triangle Pose

How to do Triangle Pose, Trikonasana
By Yoga Lily 8 years ago
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How to do Triangle Pose, Trikonasana

Yoga classes in Milton Keynes

Trikonasana – Triangle Pose helps to open the hips, chest and shoulders. It elongates the spine, giving a wonderful lateral stretch. The muscles of the legs are stretched and toned and the intercostal muscles of the rib cage are developed. This pose gives a nice squeeze to the digestive system and helps to tone the waist. It can also help relieve backache and menstrual cramps.

1. Part the legs nice and wide, about 1.2 m (4 ft) apart. Turn the right foot out to 90 degrees and with the left heel on the floor, turn the left foot in 15 degrees. Make sure the heel on the right foot lines up with the instep on the left. Place the hands on the hips and make sure the hips and shoulders face forward.


2. Inhale. The arms up and over the head, lifting the rib cage.


3. Exhale, bringing the arms down to shoulder level, parallel to the floor. Make sure the shoulders are down. Tighten the thigh so the right quadriceps are lifting the kneecap.


4. Exhale. Push the pelvis to the left while extending the torso to the right as far as you can, bringing the torso over the right leg. Make sure both hips are still facing the front.


5. Take the right hand down the leg as far as you can comfortably reach. The left arm points up towards the ceiling with the palm turned in to face you.


6. Rotate the top shoulder back. Relax into the pose. With each exhalation work the rotation. Feel as though you are extending the entire spine from the sacrum out through the crown of the head.

If comfortable, gently turn the head to look up towards the left palm. If the neck becomes uncomfortable, look towards the floor.

Triangle Pose, trikonasana


Gaze: Thumb of the raised hand.

Build-up poses:

Counter Poses:


  • Keep the front leg bent slightly, placing the lower hand on the thigh or knee
  • Place the back of the left hand on the sacrum at the base of the spine. Then focus on rolling the left shoulder back and opening the left hip upward as the buttocks tuck under.
  • Look straight ahead or down to the floor if you experience neck discomfort

Effect: Enlivening


Trikonasana, Triangle Pose Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

Downward facing dog pose, Adho Mukha Svanasana

Downward facing dog pose, Adho Mukha Svanasana



Restful Deep Forward Fold, Uttanasana

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 Yoga Lily

  (114 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007. She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.