Trikonasana means triangle pose. The name is derived from a Sanskrit word trikona in which trikona means triangle and asana means pose. It is a good asana to bring stability of mind and stamina in our body. It helps in strengthening core muscles and legs. This asana can be performed at any time of the day. It is always good to keep the stomach and bowels empty before doing any yoga asanas. Have your food at least 2-3 hours before doing any pose. It is always good to do yoga in the morning.

Steps in Trikonasana

Steps to do trikonasana

  • Stand in Tadasana pose  with legs apart (close to 3-4 feet apart)
  • Turn the right foot facing outside around 90 degrees and left foot inside towards you around 45 degrees.
  • The arms should spread outside in alignment with shoulders and parallel to ground.

  • The trunk is bent towards the right side till the right arm touches the foot of your right leg with the palm touching the ground while inhaling.
  • The left arm is moved upward facing the sky. Keep straight. Turn the head towards the left hand seeing the sky.
  • Make sure that your body is bent sideways and not backward or forward. Pelvis and chest should be wide open.
  • Stretch as much as possible by taking long deep breaths. With every exhalation, relax your body more.
  • Breathe normally. Hold the position as long as possible.
  • Repeat the same for the left side.
  • Keep both the legs knee straight. For beginners they may bend little till they are used to this asana.

Benefits of trikonasana

Position of Trikonasana
  • Strengthens the legs, hips, ankles, arms muscles
  • Stretches spine muscles and helps in stimulating spine nerves.
  • Helps in digestion, gastric problems, acidity, and flatulence.
  • Reduces stiffness in neck, knee, and ankles and strengthens the pelvic areas.
  • Reduces blood pressure, stress and anxiety. Keep your mind calm and focused.
  • Helps in reducing the fat accumulated all over the body.
  • Helps in proper functioning of the internal organs as this asana stretches the whole body.

precautions while doing trikonasana

  • People with slip discs or back pain should avoid doing this asana.
  • People with any surgery should consult a physician before doing this asana.
  • Pregnant ladies should consult a physician before doing this asana.
  • Women  during menstruation should avoid doing this asana.


There are different types of Trikonasana. Stupa Trikonasana, Baddha trikonasana and Parivrtta trikonasana

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