Triangle Yoga Pose: (Trikonasana)

Name: Triangle Yoga Pose

Sanskrit: Trikonasana

Pronunciation: trick-ohn-AHS-ana

Pose Level: Beginner Level yoga pose

triangle yoga pose


  • Firstly, get into Tadasana (Mountain Pose) for 4-6 breaths.
  • Then, we spread the legs apart, still reaching a distance where there is no excessive effort of the hips to maintain the position.
  • We perform a deep inhalation and open the arms until they cross the body, with the palms facing the floor.
  • Rotate the Right foot 90 ° to the top of the mat. Then, the left foot slightly inwards.
  • Lower the right hand downward toward the ankle/shin.
  • The right hand may stop just below the knee or reach the ankle. Alternatively, bring your right hand to the floor, just inside the right foot.
  • In this position your left shoulder should almost be on top of the right shoulder or in line. Reach the left fingertips toward the ceiling. Thus, perpendicular to the floor.
  • Finally, we rotate the head until we turn our gaze to the raised left hand. Alternatively, you may keep your head more neutral.
  • Pause in this position for 4-6 deep breaths and repeat the execution of asana on the opposite side (left side).

Related Article: What is the Meaning of Pranayama: Pranayama Breathing Techniques


  • Back
  • Hamstrings
  • Core
  • Chest
  • Hips
  • Quadricepts

Pose Modifications:

Schools with different yoga styles teach Trikonasana differently. For this reason there are a large number of variations of this pose. Some schools consider Trikonasana a rotation of the trunk with the legs apart and the feet pointing outwards.

Alternatively, others consider this asana a stretch of the lateral part of the torso, with the feet apart and the upper body in line with the legs (here the latter version is described above as it is the most practiced version).

Some variations of this asana involve the position of the feet or legs, others the rotation of the torso.


Performing this asana may be contraindicated if you suffer from certain spinal conditions or back pain.

Related Article: Yoga for Lower Back Pain: Find Out The Moves

You should perform this asana carefully or under the supervision of an experienced teacher if you have suffered recent trauma. Furthermore, if you have any chronic knee or hip joint ailments, it’s important to consult a medical expert before proceeding.

Poses Commonly Transitioned too:

Half-Moon Pose, Warrior II Pose

Poses Commonly Transitioned From:

Warrior II Pose, Reverse Warrior Pose, Extended Side Angle Pose