Techniques To Do Trikonasana or Triangle Pose & Its Benefits, Variations

Trikonasana gets its name from Sanskrit where “Trikona” means “Triangle” and “Asana” means “Pose” or “Posture”.

It is also called Triangle Pose because of the shape body assumes while in the final position of the asana.

Trikonasana is also called Three Angle Posture. Triangles represent the three forces of nature: tamas which stands for inertia, rajas stands for action, and satva stands for harmony.

The three angles also represent: Brahma, the creator; Vishnu, the preserver; and Shiva, the destroyer.

Triangles also stands for the interplay between dependency, independence, and interaction.

Trikonasana or the Triangle Pose is known to stretch the muscles and improve the regular bodily functions. It is a standing asana which provides deep stretch to the all of the body parts and muscles. Unlike most other yoga asanas where you can keep your eyes closed while practicing the asana, Trikonasana or the Triangle Pose requires you to keep your eyes open while you practicing it to maintain balance and posture.

Along with other benefits, Trikonasana or the Triangle Pose helps in shedding extra fat from stomach, hips, thighs and waist. Trikonasana is very beneficial for people with sedentary lifestyle. As for people who have long sitting jobs will find Trikonasana or the Triangle Pose very helpful in eliminating pain from back, neck and entire body. It also improves blood circulation in entire body hence helps in elimination of toxins from the body.

It tones the entire nervous system especially the spinal nerves. It also helps and loosen up the muscles and joints in the whole human body.

Technique Of Practicing Trikonasana Or Triangle Pose

Technique Of Practicing Trikonasana Or Triangle Pose

  • To practice Trikonasana or The Triangle Pose, you must get in to Tadasana on the floor or on the yoga mat.
  • From Tadasana, step the feet just over a leg length apart. Turn the right foot 90 degrees to the right and the left foot slightly toward the right.
  • Line the heel of the front foot with the center arch of the back foot. Lengthen and broaden the soles of the feet and spread the toes. The weight should be distributed evenly between the inside edge of the front foot and the outside edge of the rear foot.
  • While in this position, make sure that your heels are pressing the ground and the weight of your entire body is balanced and distributed on both of your feet.
  • Raise the arms to shoulder height and extend the arms parallel to the floor in such a way that your palms are facing down.
  • Inhale deeply while practicing Trikonasana or the Triangle Pose and while exhaling, bend your body towards right while making sure you do not bend forward or backwards. Make sure your waist is straight while you practice this.
  • In this position, bend your right knee slightly. Also, lift your left hand up and let your right hand touch the ground. Both your arms should form a straight line while practicing Trikonasana or The Triangle Pose.
  • While practicing Trikonasana or the Triangle Pose, you can rest your right hand on your shin, ankle, or along with the right foot on the floor or as you feel comfortable. Wherever you place your hand, make sure both your arms should form a straight line.
  • Also, your left arm should be stretched out towards the ceiling and in line with the top of your shoulder while practicing Trikonasana or the Triangle Pose.
  • Allow your head to be in a neutral position in such a way that your gaze is fixed on the left palm while practicing Trikonasana or the Triangle Pose.
  • This is the final Trikonasana or Triangle Pose. Stay in this pose for a few seconds or for as long as you feel comfortable.
  • Release the pose by coming back in upright position and practice the asana from the opposite side.
  • Practice the Asana three to four times from both sides.

Breathing Pattern To Be Followed While Practicing Trikonasana Or The Triangle Pose

  • When doing Trikonasana or the Triangle Pose, Inhale while raising your arms up to the shoulder level.
  • Exhale while bending your body to the side.
  • Hold your breath for a few seconds or for as long as you feel comfortable in the final position of Trikonasana or the Triangle Pose.
  • Inhale while raising the body back in to the vertical or upright position.
  • Exhale deeply after releasing the pose.

Asanas To Be Performed Before And After Trikonasana Or The Triangle Pose

  • The preparatory poses for Trikonasana are Tadasana, Vrikshasana, Virbhadrasana 1 and Virbhadrasana 2.
  • The counter poses for Trikonasana are Mountain Pose, Standing Forward bend and Revolved Triangle Pose

Benefits Of Practicing Trikonasana Or The Triangle Pose

  • Trikonasana or The Triangle Pose stretches and strengthens the knees, ankles, chest, legs and arms.
  • Trikonasana can be performed daily or on a regular basis to tone the entire body.
  • Trikonasana or The Triangle Pose acts as a preparatory pose for advanced forward bends, backbends and inversion asanas. It is one of the first asanas to be practiced in standing pose sequence.
  • Regular practice of Trikonasana stimulates the entire nervous system thereby alleviating fatigue and anxiety.
  • It also helps in getting rid of stress and mild depression.
  • Practicing Trikonasana or The Triangle Pose massages the abdominal organs and stimulates the digestive system and improves digestion, stimulating the appetite
  • Regular practice of Trikonasana activates intestinal peristalsis and helps in alleviating constipation.
  • It is very beneficial for pregnant females.
  • Trikonasana or The Triangle Pose is beneficial in strengthening the pelvic area and helps in keeping the reproductive system healthy.
  • Regular practice of Trikonasana also helps in getting rid of extra fat from belly, arms and thighs.
  • Trikonasana on regular practice helps reduce back pain and ailments like sciatica.
  • Trikonasana is also considered therapeutic for flat feet.
  • Regular practice of Trikonasana helps in treating osteoporosis
  • Since, the head is in an upright position in Trikonasana, it is beneficial in treating mild neck pain.
  • Trikonasana or The Triangle Pose also helps in treating infertility on regular practice.
  • Trikonasana stretches and opens up the groins, hips, hamstrings, and calves and also the chest, spine, and shoulders.
  • It increases both physical and mental stability and improves the posture. It creates a balance between mind, body and soul.
  • It promotes blood circulation in the entire human body and helps in getting rid of toxins from the body.
  • Trikonasana is recommended for growing children to increase their height.

Precautions And Contraindications To Be Taken While Practicing Trikonasana Or The Triangle Pose

  • Trikonasana or The Triangle pose should not be practiced by people with high or low blood pressure.
  • People who tend to feel dizzy and have vertigo should practice Trikionasana very carefully as you tend to loose balance very easily while performing this asana.
  • People with severe back pain should also not practice Trikonasana or do it after consulting a physician and always do it under the guidance of a trained yoga expert.
  • People suffering from Diarrhea or those who have had any recent episodes of Diarrhea should avoid practicing Trikonasana or the Triangle Pose.
  • People with neck problems should avoid turning the head to look upward. They should rather continue looking straight ahead, or down towards the floor, keeping an even length in both sides of the neck.
  • People who have hamstring tear should also not perform Trikonasana or The Triangle Pose.
  • If you feel any kind of piercing pain while practicing the asana, come in the upright position immediately.
  • Females practicing Trikonasana in late pregnancy should perform it with props or support.
  • People who have any doubts about their medical condition should consult a physician before practicing Trikonasana and should always perform the Asana under the guidance of a trained Yoga expert.
  • Do not over exert yourself while practicing Trikonasana. Do not push yourself beyond the limits. Go only as far as your body allows.
  • People who have any heart conditions should practice Trikonasana against a wall and should always rest the hand on your knee.
  • People who get headaches frequently are also advised not to practice Trikonasana.

Tips While Practicing Trikonasana Or The Triangle Pose

  • If you are a beginner, you should try using a block under your hand which goes down and should also try to keep the torso over the line of leg.
  • Always keep the knee of the leg in front soft in such a way that it is bent easily while practicing Trikonasana or The Triangle Pose.
  • While practicing Trikonasana, if you have tight shoulders and you are having difficulty while raising your arm above your head, you can always rest the arm on your hip.
  • Make sure, you are not bending your body forward or backward but it should always be tilted on your side. If the body is bent forward, your chest collapses forward, the lower ribcage drops towards the leg and so the breathing becomes shallow.
  • As a beginner, you must lock the back of your heel or the back of your torso against the wall to keep yourself steady in the pose.
  • While practicing Trikonasana or The Triangle Pose, ensure your back is totally straight.

Trikonasana Or Triangle Pose Variations

There are two variations of Trikonasana or Triangle Pose namely,

  1. Bound Triangle pose or Baddha Trikonasana
  2. Revolved Triangle pose or Parivrtta Trikonasana

There are other variations of Trikonasana as well. However, they are not named.

Bound Triangle Pose Or Baddha Trikonasana

  • To practice Parivrtta Trikonasana or The Revolved Triangle Pose, you must get in to Tadasana on the floor or on the yoga mat.
  • From Tadasana, step the feet just over a leg length apart. Turn the right foot 90 degrees to the right and the left foot slightly toward the right.
  • Line the heel of the front foot with the center arch of the back foot. Lengthen and broaden the soles of the feet and spread the toes. The weight should be distributed evenly between the inside edge of the front foot and the outside edge of the rear foot.
  • While in this position, make sure that your heels are pressing the ground and the weight of your entire body is balanced and distributed on both of your feet.
  • Raise the arms to shoulder height and extend the arms parallel to the floor in such a way that your palms are facing down.
  • With an exhalation, turn your torso to the right and wrap your right arm around the bent right thigh and hold and take the left arm backwards and hold the right hand with the left hand.
  • Keep your gaze at a comfortable position while practicing this asana.
  • Allow your head to be in a neutral position in such a way that your gaze is fixed on the left palm while practicing Parivrtta Trikonasana or The Revolved Triangle Pose.
  • This is the final Parivrtta Trikonasana or The Revolved Triangle Pose. Stay in this pose for a few seconds or for as long as you feel comfortable.
  • Release the pose by coming back in upright position and practice the asana from the opposite side.
  • Practice the Asana three to four times from both sides.

Revolved Triangle Pose Or Parivrtta Trikonasana

  • To practice Parivrtta Trikonasana or The Revolved Triangle Pose, you must get in to Tadasana on the floor or on the yoga mat.
  • From Tadasana, step the feet just over a leg length apart. Turn the right foot 90 degrees to the right and the left foot slightly toward the right.
  • Line the heel of the front foot with the center arch of the back foot. Lengthen and broaden the soles of the feet and spread the toes. The weight should be distributed evenly between the inside edge of the front foot and the outside edge of the rear foot.
  • While in this position, make sure that your heels are pressing the ground and the weight of your entire body is balanced and distributed on both of your feet.
  • Raise the arms to shoulder height and extend the arms parallel to the floor in such a way that your palms are facing down.
  • With an exhalation, turn your torso to the right and keep your hip points square as much as you can with the front edge of your mat.
  • Do another exhalation, you have to turn your torso to the right and lean forward over the front leg. Then reach your left hand down and allow the left hip to drop slightly toward the floor.
  • Press the outer right thigh actively to the left and release the right hip away from the right shoulder.
  • Allow your head to be in a neutral position in such a way that your gaze is fixed on the left palm while practicing Parivrtta Trikonasana or The Revolved Triangle Pose.
  • This is the final Parivrtta Trikonasana or The Revolved Triangle Pose. Stay in this pose for a few seconds or for as long as you feel comfortable.
  • Release the pose by coming back in upright position and practice the asana from the opposite side.
  • Practice the Asana three to four times from both sides.

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