What is Trikonasana and its Benefits?


What is Trikonasana and its Benefits? Trikonasana is a standing yoga position requiring strength, balance, and flexibility. Trikonasana is also called Triangle pose in English. Trikonasana is a Sanskrit word formed from two words- “trikona” and “asana” which means are as follow:

  • trikona – “three corners” or “triangle”
  • asana – “posture”

Trikonasana is one of the basic poses found in many styles of yoga, and it is believed to unblock energy pathways in the body as well as provide physical benefits. The Trikonasana is said to stimulate the (Join our yoga school in Rishikesh) svadisthana chakra, which is the center of creative thought, pleasure, and enjoyment. It strengthens the knees, ankles, legs, chest, and arms. To maintain balance, you need to keep your eyes open as you perform the Trikonasana.


Trikonasana is a pose found almost in every yoga tradition. Whether it is Ashtanga, Hatha, Bikram, online yoga, Iyengar, or any Vinyasa practice, you’re bound to hear the instructor describing it during class. 

Benefits of Trikonasana(Triangle Pose)

Trikonasana is known for its numerous health benefits. So, here the following are some benefits of practicing Trikonasana (Triangle pose) regularly are listed as follows:

  • Strengthens core muscles 
  • Reduce stress and anxiety
  • Strength ankles and palms
  • Correct shoulder alignment
  • Improve flexibility
  • Improve digestion
  • Relief menstruation cramps
  • Relief neck sprain
  • Reduce the risk of stroke
  • Healing your internal organs
  • Strengthens core muscles 

By practicing Trikonasana correctly, you will strengthen your core muscles. The triangle pose makes it possible for yogis to use their backs and abdominal muscles to create balance. This, in turn, helps the body to develop stamina and strength in its core muscles.

  • Reduce stress and anxiety

Continuously practicing Trikonasana will help relieve stress and anxiety, relax your hormones, and increase happy hormones.

  • Strength ankles and palms

Your ankles and palms get strengthened as you continue to stretch and move them by practicing Trikonasana.

  • Correct shoulder alignment

A properly done method for Trikonasana will help you achieve the perfect shape or alignment of your shoulders.

  • Improve flexibility

Practicing Trikonasana bend to your body on either side simultaneously, you can improve your spinal flexibility (Join our yoga teacher training in Rishikesh) and prevent backache from occurring.

  • Improve digestion

By doing Trikonasana, we relieve gastritis, indigestion, acidity, flatulence and revitalize our body. The pose also stimulates our digestive system, which keeps us healthy and productive throughout the day.

  • Relief menstruation cramps

Yoga poses as Trikonasana contribute to reducing discomfort during menstruation. They alleviate your menstrual cramps when practiced regularly.

  • Relief neck sprain

When Trikonasana has performed correctly, it can help treat neck sprains as well.

  • Reduce the risk of stroke

Practicing Trikonasana increases blood flow throughout the veins and the body, reducing the risk of a block or stroke.

  • Healing your internal organs

As Trikonasana involves twisting your body, it helps massage your internal organs. This, in turn, removes any toxins within them. Moreover, it prepares the organs for optimal functioning, which ensures complete health.

How to Perform Trikonasana(Triangle Pose)?

Two parts are required to perform the Trikonasana or Triangle pose first is Facing Left and Facing Right. So, let’s enjoy the steps for Trikonasana Correctly and easy way.

Steps to Perform Trikonasana(Triangle pose)

You should follow the (Join our 200 hour yoga teacher training in Rishikesh) step-by-step instructions which show how to perform Trikonasana correctly. So, here are the steps which will help you full benefits of Trikonasana are as follows:

  1. Stand straight and keep legs approx. 3 feet away.
  2. Now, extend the arms parallel to the ground and palms should face the ground.
  3. Inhale slowly – raise your left arm and bend your body to the right. 
  4. Then, point your right arm downwards, with your fingers pointing down.
  5. Now, focus your eyes on the ceiling and most importantly, keep your body balanced.
  6. When inhaling – make sure to relax the body on exhalation, this is the final position for Trikonasana or Triangle pose.
  7. Hold the position for at least one minute.
  8. Repeat this asana on the other side as well.

Precautions to Trikonasana(Triangle Pose)

Here are some precautions that you should know before performing the Trikonasana or Triangle pose are as follows:

  • It is important to warm up before doing Trikonasana.
  • Trikonasana should not be practiced when you have migraines, high blood pressure, and diarrhea.
  • In case of a knee, back, or neck injury, avoid Trikonasana.

Variations of Trikonasana(Triangle pose)

The variations of Trikonasana or Triangle pose are as follows:

  • Utthita Trikonasana (extended Triangle pose)
  • Trikonasana (Bikram’s Triangle pose)
  • Baddha Trikonasana (bound Triangle pose)
  • Baddha parivritta trikonasana (bound revolved Triangle pose)
  • Parivritta Trikonasana (revolved Triangle pose)
  • Supta Trikonasana (reclining Triangle pose)
  • Supta parivrtta Trikonasana
  • Supta utthita Trikonasana

Who should not perform Trikonasana?

Those who suffer from severe back pain should not perform Trikonasana as well as those with diarrhea, neck & back (Join our 300 hour yoga teacher training in Rishikesh) injuries, dizziness, or vertigo, as it is easy to lose your balance in this pose.

Is Trikonasana good for back pain?

Yes, Trikonasana is good for back pain, alignment, and stretches of your hamstrings and calves. Trikonasana strengthens your spine, your legs, your shoulders, and your chest.

Is triangle pose hard?

Yes, the extended form of triangle pose or Trikonasana is difficult and would leave you thinking it is a tricky pose. Utthita Trikonasana(its extended form) requires flexibility in the hips and a good alignment through the spine.

Is Trikonasana a twist?

Yes, the twisted Trikonasana or triangle pose is a standing yoga pose that squeezes and massages your digestive organs while challenging your balance and concentration.

How long should you do Triangle pose?

You should do a triangle pose by inhaling and getting up as you press your back heel into the ground and extend your upper arm up to the ceiling. Maintain this position for 30 to 60 seconds.

Is Triangle pose healthy?

Yes, Triangle pose or (Join our 500 hour yoga teacher training in Rishikesh) Trikonasana is healthy. It opens the hips and shoulders and activates your core muscles, which aids in balance and stability. Stretches the spine and increases flexibility.

What chakra is Triangle pose?

The heart chakra is opened by Trikonasana or Triangle pose. As the chest expands, the hips open, and the hamstrings and spine lengthen, the side body and deep lower back muscles are stretched. Trikonasana is designed to promote cardiovascular exercise and open the heart chakra.

Which muscles benefited by performing Trikonasana or triangle pose?

Performing a Trikonasana or a Triangle pose benefits the upper body, lower back, biceps, triceps, core (abdominals), hamstrings, chest, and quadriceps.

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