How to do Trikonasana | Benefits | Variations | Precautions

Trikonasana takes its name from Sanskrit, where "Trikona" means "Triangle" and "Asana" means "Pose" or "Posture".

Also called Triangle Pose because of the shape the body assumes while in the final position of the asana.

Trikonasana is also called Three Angle Pose. The triangles represent the three forces of nature: tamas which means inertia, rajas represents action and satva means harmony.

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

Along with other benefits, Trikonasana or Triangle Pose helps loose extra fat from the stomach, hips, thighs, and waist. Trikonasana is very beneficial for people with a sedentary lifestyle. As for people who have long-term jobs, Trikonasana or Triangle Pose are very useful to eliminate pain in the back, neck and whole body. It also improves blood circulation throughout the body thus aiding in the removal of toxins from the body.

It tones the entire nervous system, especially the spinal nerves. It also helps and relaxes muscles and joints throughout the human body.

Techniques for Practicing Trikonasana

1. To practice Trikonasana or The Triangle Pose, you must approach Tadasana on the floor or on the yoga mat.
2. From Tadasana, put your feet on one leg apart. Rotate the right foot 90 degrees to the right and the left foot to the right.
3. Align the heel of the front foot with the central arch of the rear foot. Lengthen and widen the soles of your feet and spread your toes. Weight should be evenly distributed between the inner edge of the front foot and the outer edge of the rear foot.
4. While in this position, make sure that your heels press down on the floor and that the weight of your entire body is balanced and balanced. distributed on both feet.
5. Raise your arms to shoulder height and extend your arms parallel to the floor so that your palms are down.
6. Inhale deeply while practicing Trikonasana or the triangle pose and as you exhale, bend your body to the right while making sure that you do not bend forward or backward. Make sure your waist is straight as you practice this.
7. In this position, bend your right knee slightly. Also, raise your left hand and let your right hand touch the ground. Your two arms should form a straight line while practicing Trikonasana or the triangle pose.
8. While practicing Trikonasana or the triangle pose, you can rest your right hand on the tibia, ankle, or with your right foot on the ground or feel comfortable. Wherever you place your hand, make sure that both arms form a straight line.
9. Also, your left arm should be stretched towards the ceiling and in line with the upper shoulder while practicing Trikonasana or the triangle pose.
10. Allow your head to be in a neutral position such that your gaze is fixed on the palm of your left hand while practicing Trikonasana or the triangle pose.
11. This is the final Trikonasana or triangle pose. Stay in this pose for a few seconds or for as long as you feel comfortable.
12. Release the pose by returning to an upright position and practice the asana from the opposite side.
13. Practice Asana three to four times from both sides.

Breathing Pattern of Trikonasana or Triangular Pose

1. When doing Trikonasana or the triangle pose, inhale while raising your arms to shoulder level.
2. Exhale as you bend your body to one side.
3. Hold your breath for a few seconds or for as long as you feel comfortable in the final Trikonasana or Triangle Pose position.
4. Inhale as you lift the body back to the vertical or vertical position.
5. Exhale deeply after releasing the pose.

Preparatory and Follow up poses

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

Benefits of practicing Trikonasana or Triangle Pose

1. Trikonasana or Triangle Pose stretches and strengthens the knees, ankles, chest, legs and arms.
2. Trikonasana can be performed daily or on a regular basis to tone the entire body.
3. Trikonasana or The triangle pose acts as a preparatory pose for advanced upward bends, backbends, and inversion asanas. It is one of the first asanas to be practiced in a permanent pose sequence.
4. Regular Trikonasana practice stimulates the entire nervous system and relieves fatigue and anxiety.
5. It also helps eliminate stress and mild depression.
6. Practicing Trikonasana or the triangle pose massages the abdominal organs and stimulates the digestive system and improves digestion, stimulating appetite
7. Regular Trikonasana practice activates intestinal peristalsis and helps relieve constipation.
8. It is very beneficial for pregnant women.
9. Trikonasana or The Triangle Pose is beneficial to strengthen the pelvic area and helps keep the reproductive system healthy.
10. Regular Trikonasana practice also helps remove extra fat from the abdomen, arms, and thighs.
11. Trikonasana in regular practice helps reduce back pain and ailments like sciatica.
12. Trikonasana is also considered therapeutic for the flat feet.
13. Regular Trikonasana practice helps treat osteoporosis
14. Since the head is upright in Trikonasana, it is beneficial in treating mild neck pain.
15. Trikonasana or The Triangle Pose also helps treat infertility in regular practice.
16. Trikonasana stretches and opens the groin, hips, hamstrings and calves as well as the chest, spine and shoulders.
17. Increases physical and mental stability and improves posture. Create a balance between mind, body, and soul.
18. It promotes blood circulation throughout the human body and helps to eliminate toxins from the body.
19. Trikonasana is recommended for children to grow to increase their height

Precautions and contraindications

1. Trikonasana or the triangle pose should not be practiced by people with high or low blood pressure.
2. People who tend to get dizzy and have vertigo should practice Trikionasana very carefully, as you tend to lose your balance very easily while performing this asana.
3. People with severe back pain should also not practice Trikonasana or do it after consulting a doctor and always do so under the guidance of a trained yoga expert. People suffering from diarrhea or those who have had recent episodes of diarrhea should avoid practicing Trikonasana or the triangle pose.
4. People with neck problems should avoid turning their heads to look up. They should continue to face forward or toward the ground, maintaining an even length on both sides of the neck.
5. People with hamstring tears should also not perform Trikonasana or The Triangle Pose.
6. If you feel any kind of penetrating pain while practicing the asana, come upright immediately.
7. Women who practice Trikonasana at the end of pregnancy should do it with accessories or support.
8. People who have doubts about their medical condition should consult a doctor before practicing Trikonasana and should always perform the Asana under the guidance of a trained Yoga expert.
9. Don't try too hard while practicing Trikonasana. Don't push yourself beyond limits. Go as far as your body allows.
10. People who have any heart condition should practice Trikonasana against a wall and should always rest their hand on their knee.
11. People who suffer from headaches frequently also recommend not practicing Trikonasana.

Tips when practicing Trikonasana or the triangle pose

1. If you are a beginner, you should try to use a block under the falling hand and you should also try to keep your torso above the leg line.
2. Always keep the knee of the front leg smooth, so that it bends easily while practicing Trikonasana or the triangle pose.
3. While practicing Trikonasana, if your shoulders are tight and you have difficulty lifting your arm above your head, you can always rest your arm on your hip.
4. Make sure you don't flex your body forward or back, but always lean it to one side. If the body is bent forward, the chest collapses forward, the lower rib cage falls toward the leg, and breathing becomes shallow.
5. As a beginner, you need to lock the back of your heel or the back of your torso against the wall to stay stable in the pose.
6. While practicing Trikonasana or the triangle pose, make sure that your back is completely straight.

Trikonasana or variations of the triangle pose

There are two variations of Trikonasana or Triangle Pose namely,

1. Bound Triangle pose or Baddha Trikonasana


2. Tringed Triangle pose or Parivrtta Trikonasana

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

Bound Triangle Pose or Baddha Trikonasana

1. To practice Parivrtta Trikonasana or The Triangle Disolved Triangle, you should approach Tadasana on the floor or on the yoga mat.
2. From Tadasana, put your feet on one leg length apart. Rotate the right foot 90 degrees to the right and the left foot to the right.
3. Align the heel of the front foot with the central arch of the rear foot. Lengthen and widen the soles of your feet and spread your toes. Weight should be evenly distributed between the inner edge of the front foot and the outer edge of the rear foot.
4. While in this position, make sure that your heels press down on the floor and that the weight of your entire body is balanced and balanced. distributed on both feet.
5. Raise your arms to shoulder height and extend your arms parallel to the floor so that your palms are down.
6. With an exhale, twist your torso to the right and wrap it. your right arm around the bent right thigh and hold and take the left arm back and hold the right hand with the left hand.
7. Keep your gaze in a comfortable position while practicing this asana.
8. Allow your head to be in a neutral position such that your gaze is fixed on the palm of your left hand while practicing Parivrtta Trikonasana or The Turned Triangle Pose.
9. This is the last Parivrtta Trikonasana or the rotated triangle pose. Stay in this pose for a few seconds or for as long as you feel comfortable.
10. Release the pose by returning to an upright position and practice the asana from the opposite side.
11. Practice Asana three to four times from both sides.

Tringed Triangle Pose or Parivrtta Trikonasana

1. To practice Parivrtta Trikonasana or The Revolved Triangle Pose, you should approach Tadasana on the floor or on the yoga mat.
2. From Tadasana, put your feet a little bit more apart. Rotate the right foot 90 degrees to the right and the left foot to the right.
3. Align the heel of the front foot with the central arch of the rear foot. Lengthen and widen the soles of your feet and spread your toes. Weight should be evenly distributed between the inner edge of the front foot and the outer edge of the rear foot.
4. While in this position, make sure that your heels press down on the floor and that the weight of your entire body is balanced and balanced. distributed on both feet.
5. Raise your arms to shoulder height and extend your arms parallel to the floor so that your palms are down.
6. With an exhale, turn your torso to the right and hold the pose. the hip points square as far as you can with the front edge of your mat.
7. Take another exhale, you have to turn the torso to the right and lean forward on the front leg. Then lower your left hand down and allow your left hip to lean slightly toward the floor.
8. Actively press the outer right thigh to the left and release the right hip away from the right shoulder.
9. Allow your head to be in a neutral position so that your gaze is fixed on the palm of your left hand while practicing Parivrtta Trikonasana or The Turned Triangle Pose.
10. This is the last Parivrtta Trikonasana or the rotated triangle pose. Stay in this pose for a few seconds or for as long as you feel comfortable.
11. Release the pose by returning to an upright position and practice the asana from the opposite side.
12. Practice Asana three to four times from both sides.

What’s Next

Learn how to do Supta Pawanmuktasana

Learn righ way to breathe in Yoga

Final Words

I hope you enjoy this  Trikonasana or Triangular Pose. Every time I do it I feel more aware of my body, I focus on the points of support, I feel the mat and the earth under my hands and feet. Is awesome!

Do you like and enjoy this posture as much as I do? Share your opinions by leaving a comment below. And if you think it could benefit another person close to you, post this article on Facebook, Whatsapp or Twitter. Thank you!