BOOK Free Demo Class

Trikonasana – The Triangle Pose

Trikonasana, also known as the Triangle Pose, is a standing yoga asana that stretches the legs, hips, and spine, and strengthens the core muscles. Here are the steps to perform Trikonasana:

  • Begin by standing at the top of your yoga mat with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly.
  • Inhale and lift your arms out to the sides, keeping them at shoulder height with your palms facing down.
  • Exhale and reach your right hand forward, placing it on your right shin, ankle, or the floor outside your right foot.
  • Extend your left arm straight up towards the ceiling, with your palm facing forward and your shoulder stacked directly over your right shoulder.
  • Keep your chest and hips open, and lengthen your spine, stretching through the crown of your head.
  • Press down through your feet and engage your leg muscles, keeping your knees straight but not locked.
  • Hold the pose for 30-60 seconds, or longer if you feel comfortable.
  • To come out of the pose, inhale and lift your left arm back up towards the ceiling, and exhale as you bring your arms down to your sides.
  • Turn your feet to face forward and repeat the pose on the other side.


  • If you have neck problems, look down instead of looking up at your left hand.
  • If you have difficulty reaching the floor, you can rest your right hand on a block or chair.
  • If you have balance issues, you can stand with your back against a wall for support.

Note: Trikonasana can be a challenging pose, especially if you have tight hips or hamstrings. It is important to approach the pose with caution and to listen to your body. As with any yoga pose, if you have any medical conditions, it is important to consult with a qualified yoga teacher or healthcare professional before attempting this pose.