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Study Learn how to Do Triangle Pose (Trikonasana)

Triangle Pose is a standard standing yoga posture that’s nice for each learners and the skilled yogi. Triangle Pose (aka Trikonasana) combines a deep facet bend with a chest opener, and also you’ll really feel a way of each size and power whereas on this pose.

It is likely to be apparent, however the form of this yoga pose resembles a triangle and is what the pose is known as after.

You’ll discover this yoga pose in most kinds of yoga observe, excluding Yin and Restorative. It’s usually practiced along side Warrior Poses and is a part of the Moon Salutation sequence and the Ashtanga Major Standing Sequence.

Correct alignment could be a bit tough on this yoga pose, significantly for learners. Learn on to study all the main points to soundly observe this pose.


Pose at a Look

Sanskrit Title: Trikonasana, or Utthita Trikonasana
Pronunciation: tree-ko-na-sana
Targets the Physique: Full physique posture that each opens and tones the physique whereas bettering stability
Muscle Teams Concerned: Shoulders, Backbone, Chest, Arms, Hip Flexors, Glutes, Groin, Hamstrings, Core
Nuances: Angle of the hips, maintaining a lengthened and aligned backbone

Right here’s Learn how to Entry Triangle Pose:

  • Begin in Mountain Pose (Tadasana) dealing with the entrance finish of your mat
  • Leaving your proper foot dealing with the entrance of the mat take a big step again together with your left foot
  • Place your left foot on the mat so your toes level in direction of the facet of the mat, at roughly a forty five diploma angle out of your entrance foot
  • Conventional alignment has the heel of the entrance foot in keeping with the arch of the again foot
  • Rotate each hips open to the facet of the mat
  • Convey your arms out to shoulder top making a “T” form
  • Interact your core muscle mass and lengthen your decrease again to discover a impartial pelvis
  • Shift your left hip in direction of the again of your mat whilst you drop your proper hip barely
  • Your hips ought to finish at an angle together with your left hip greater than your proper
  • Elevate by means of your proper thigh to “plug” your battle femur securely into the hip socket
  • Gaze ahead over your entrance hand
  • Attain ahead to elongate your backbone, then hinge down reaching your proper hand to both your proper shin or the bottom
  • If resting your proper hand in your shin, watch out to not place an excessive amount of stress there which might trigger you to hyperextend although the knee
  • Elevate up by means of your left shoulder to increase the opening of your chest
  • Retaining your head in keeping with your backbone deliver your gaze up to have a look at your left thumb
  • Your arms needs to be in an extended line perpendicular to the ground
  • Lengthen by means of each side of your physique to keep up extension by means of the backbone
  • Interact your core muscle mass to keep up stability within the pose
  • Activate the left leg glutes together with the best leg psoas muscle to stabilize the pelvis
  • Press down by means of each ft, whereas lifting up by means of the arch and knee caps


Able to Apply? Test Out Triangle Pose (And Extra Poses) Within the Studying Yoga Video Sequence

Learning Yoga

Yoga Class

With Ashton August & Alec Vishal Rouben

Remember to try the Studying Yoga sequence, a complete workshop-style program that breaks down over 30 of the most typical, foundational yoga poses on YA Lessons. Get began with this standing posture, Triangle Pose and Reverse Triangle Pose.

Triangle Pose Advantages and Essential Particulars to Know

Triangle Pose is a robust asana. It strengthens the decrease physique together with the ankles, knees, legs, decrease again and core. The hamstrings, groin, higher and facet abdominals, shoulders, chest, and again all obtain an energetic and highly effective stretch. The rotation of the chest on this pose opens the lungs and promotes full and rhythmic respiration.

You’ll really feel a way of each size and power whereas in Trikonasana.

Holding a posture with such an expansive stance challenges and builds each physique consciousness and stability. Moreover, the motion and strengthening the decrease again might assist to scale back types of again ache by rising circulation on this space. Many practitioners additionally discover this yoga pose can present a little bit of aid for menstrual cramps.



Triangle Pose is taken into account secure for many yogi’s, even throughout being pregnant. If you’re pregnant, you could need to use a wall that will help you discover stability or use a chair to position your backside arm on to maintain from bending to date ahead.

Want recommendations on observe prenatal yoga? Comply with These 5 Essential Suggestions for Practising Prenatal Yoga

Trikonasana is just not really helpful if in case you have a spinal damage resembling a herniated disc, neck damage, hamstring tear, or are experiencing any kind of groin damage or ache.

Learn how to Modify Triangle Pose:

There are a lot of methods to change this yoga pose to make it extra accessible. Strive any of those to assist as you study this pose:

  • Shorten or widen your stance as wanted to assist stabilize
  • Preserve your gaze down in direction of the entrance massive toe to assist with stability or to alleviate neck ache
  • Place the heel of your again foot in opposition to a wall and press gently into the wall to supply help
  • Place your backside hand on a number of stacked yoga blocks and press into the hand to assist with stability


Trikonasana Variations:

There are a number of widespread variations to Triangle pose. Yogis discover a bit extra chest opening and stability by putting their proper hand on the bottom exterior of their proper foot as an alternative of in entrance. In Ashtanga observe you lasso your massive toe together with your first two fingers after which gently carry up utilizing the toe as leverage to floor you.

One other widespread variation, significantly in Vinyasa and Hatha fashion lessons is Reverse Triangle Pose. To maneuver into Reverse Triangle Pose (Viparita Trikonasana):

  • Go away the spacing of your legs as they’re in Triangle Pose
  • Isometrically have interaction the interior thighs to assist together with your stability as you carry your torso as much as standing
  • Flip your entrance palm as much as the sky
  • Lean again over your left leg
  • Slide your left arm down the skin of your again leg, or wrap it behind your decrease again discovering a half-bind
  • Attain your proper arm up overhead
  • Gaze up in direction of your proper hand
  • Preserve your backbone aligned over your again leg, not leaning ahead of backwards off axis
  • Lengthen by means of each side of your physique as you attain in direction of the again


Closing Data and Tricks to Be Conscious of:

Triangle Pose is a standard pose to search out hyperextension by means of the knees, significantly within the entrance leg. Though you need each legs to be straight on this pose, you may preserve a small micro-bend within the knees to assist preserve them secure. Consider maintaining your legs 99% straight if you end up hyperextending.

Need to strengthen your knees to assist forestall hyperextension and damage? Strive these 10 Yoga Poses to Strengthen Your Knees and Stop Damage

Don’t fear about with the ability to contact the ground on this yoga pose together with your backside hand. Which will or might not include time. You don’t need to sacrifice maintaining your backbone straight simply so you may attain the ground. Preserve additional size by means of the facet physique as you bend over to keep up your aligned backbone and use props as talked about above for help.

With observe and constant work on alignment and opening, this pose feels fantastic and may simply grow to be a favourite. It’s not unusual to listen to a sigh of contentment on this pose whereas in a yoga class, significantly after an extended maintain in a bent knee posture resembling Warrior 2 Pose.

Trikonasana is a yoga pose that you’ll come again to many times even after years of yoga observe. Spend time attending to know this yoga pose, and your yoga observe will flourish.



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