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Study Easy methods to Do Triangle Pose (Trikonasana)

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

It is perhaps apparent, however the form of this yoga pose resembles a triangle and is what the pose is called after.

You’ll discover this yoga pose in most types of yoga observe, aside from Yin and Restorative. It’s typically practiced at the side of Warrior Poses and is a part of the Moon Salutation sequence and the Ashtanga Major Standing Collection.

Correct alignment could be a bit difficult on this yoga pose, notably for inexperienced persons. Learn on to study all the main points to soundly observe this pose.


Pose at a Look

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

Right here’s Easy methods 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 aspect of the mat, at roughly a forty five diploma angle out of your entrance foot
  • Conventional alignment has the heel of the entrance foot consistent with the arch of the again foot
  • Rotate each hips open to the aspect of the mat
  • Deliver your arms out to shoulder top making a “T” form
  • Interact your core muscular tissues and lengthen your decrease again to discover a impartial pelvis
  • Shift your left hip in direction of the again of your mat when you drop your proper hip barely
  • Your hips ought to finish at an angle together with your left hip increased than your proper
  • Raise by way 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 may trigger you to hyperextend although the knee
  • Raise up by way of your left shoulder to increase the opening of your chest
  • Retaining your head consistent with your backbone carry 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 way of either side of your physique to take care of extension by way of the backbone
  • Interact your core muscular tissues to take care of steadiness within the pose
  • Activate the left leg glutes together with the best leg psoas muscle to stabilize the pelvis
  • Press down by way of each ft, whereas lifting up by way of the arch and knee caps


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

Learning Yoga

Yoga Class

With Ashton August & Alec Vishal Rouben

Make sure to take a look at the Studying Yoga collection, a complete workshop-style program that breaks down over 30 of the most typical, foundational yoga poses on YA Courses. Get began with this standing posture, Triangle Pose and Reverse Triangle Pose.

Triangle Pose Advantages and Vital Particulars to Know

Triangle Pose is a strong asana. It strengthens the decrease physique together with the ankles, knees, legs, decrease again and core. The hamstrings, groin, higher and aspect 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 energy whereas in Trikonasana.

Holding a posture with such an expansive stance challenges and builds each physique consciousness and steadiness. Moreover, the motion and strengthening the decrease again could 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 reduction for menstrual cramps.



Triangle Pose is taken into account protected for many yogi’s, even throughout being pregnant. In case you are pregnant, you might need to use a wall that will help you discover steadiness or use a chair to position your backside arm on to maintain from bending to date ahead.

Want recommendations on how you can observe prenatal yoga? Comply with These 5 Vital Suggestions for Practising Prenatal Yoga

Trikonasana will not be really useful you probably have a spinal harm reminiscent of a herniated disc, neck harm, hamstring tear, or are experiencing any form of groin harm or ache.

Easy methods to Modify Triangle Pose:

There are numerous methods to switch 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
  • Maintain your gaze down in direction of the entrance large toe to assist with steadiness or to alleviate neck ache
  • Place the heel of your again foot towards a wall and press gently into the wall to supply assist
  • Place your backside hand on a number of stacked yoga blocks and press into the hand to assist with steadiness


Trikonasana Variations:

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

One other frequent variation, notably in Vinyasa and Hatha type courses 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 internal thighs to assist together with your steadiness as you raise 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
  • Maintain your backbone aligned over your again leg, not leaning ahead of backwards off axis
  • Lengthen by way of either side of your physique as you attain in direction of the again


Ultimate Info and Tricks to Be Conscious of:

Triangle Pose is a typical pose to seek out hyperextension by way of the knees, notably 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 protected. Consider holding your legs 99% straight if you end up hyperextending.

Wish to strengthen your knees to assist forestall hyperextension and harm? Strive these 10 Yoga Poses to Strengthen Your Knees and Stop Harm

Don’t fear about having the ability to contact the ground on this yoga pose together with your backside hand. That will or could not include time. You don’t need to sacrifice holding your backbone straight simply so you may attain the ground. Preserve additional size by way of the aspect physique as you bend over to take care of your aligned backbone and use props as talked about above for assist.

With observe and constant work on alignment and opening, this pose feels great 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, notably after an extended maintain in a bent knee posture reminiscent of 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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