Triangle Pose Trikonasana

Triangle Pose Trikonasana

The Triangle Pose, also known as Trikonasana, is a popular yoga posture that offers a range of benefits for both the body and mind. This standing pose is named after the strong geometrical shape it resembles, creating a sense of stability and grounding when practiced. Trikonasana primarily focuses on stretching and strengthening various muscle groups, promoting flexibility, balance, and overall body awareness. As you move into the Triangle Pose, your legs are extended wide apart, with one foot facing forward and the other foot turned to the side. This asymmetrical stance helps increase the range of motion in your hips, groin, and hamstrings, enhancing joint flexibility. As you laterally bend your torso toward the side, the stretching sensation extends through the side waist, ribcage, and oblique muscles, promoting better spinal alignment and improving posture. Additionally, Trikonasana targets and engages the muscles of the legs, particularly the quadriceps, hamstrings, and calves. The back leg is actively grounded, creating a subtle isometric contraction of the inner thigh muscles, which strengthens and stabilizes the legs. This posture also engages the core muscles to maintain balance and support the spine, resulting in strengthened abdominal muscles and improved stability. Aside from its physical benefits, Triangle Pose can also have a positive impact on mental well-being. It encourages focus and concentration as you maintain the pose and connect with your breath. The deep stretches and twists involved in Trikonasana can help release tension and stress, creating a sense of calmness and revitalization. It is a powerful posture for improving overall body strength, enhancing flexibility, and fostering a mind-body connection.


  • Start in a standing position with your feet shoulder-width apart.
  • Extend your arms out to the sides parallel to the floor, keeping them in line with your shoulders.
  • Turn your right foot 90 degrees to the right and your left foot slightly to the right.
  • Inhale deeply and as you exhale, bend sideways to the right, sliding your right hand down your right leg.
  • Extend your left arm straight up towards the ceiling, keeping it in line with your shoulders.
  • Keep your legs and hips aligned, with your chest and hips open to the side.
  • Hold the pose for 30 seconds to 1 minute, breathing deeply.
  • To come out of the pose, inhale and bring your body back to a standing position.
  • Repeat on the other side, turning your left foot out and bending sideways to the left.

Tips & Tricks

  • Engage your core muscles to maintain stability and balance throughout the pose.
  • Keep your chest and heart open by drawing your shoulder blades down and back.
  • Ground down through the feet to maintain a stable foundation.
  • Ensure that your knees are aligned with your ankles, neither collapsing inward nor extending too far.
  • Lengthen your spine by reaching the crown of your head towards the ceiling.
  • Rotate your torso and gaze toward the raised hand to enhance the twist in the pose.
  • Modify the pose by using a block or placing your hand on your shin if you are unable to reach the floor.
  • Take deep, slow breaths to promote relaxation and increase flexibility.
  • Practice Triangle Pose on both sides of your body to maintain balance.
  • Listen to your body and modify the pose to your comfort level.


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