(Trikonasana): Techniques, Benefits, Variations

Level – Intermediate

Triangle Pose

(Trikonasana)

Triangle Pose Prep & Practice

1

Beginning in Mountain pose (Tadasana) at the top of the mat. On an exhalation, take a step back with the left foot, hands come to hips. Right toes (front foot) pointed toward the top of the mat, left foot (back foot) parallel to the back edge of the mat or toes slightly turned in. Align heel of front foot with arch of back foot.

2

Right (front) leg lengthens, thigh rotated externally, grounding through all four corners of front foot. Left (back) leg also lengthens, engaging muscles, grounding through the outside edge of the left (back) foot. Pull up through arches of both feet, lifting quadriceps and knee caps.

3

Hips are square to the side edge of the mat, low abs firm in and up, knitting front ribs finding length in the front, sides and back of the torso.

4

Shoulders stacked over hips, hands remaining on hips, on an exhalation begin to come into a side bend with the torso on the right side. Right hand can come to rest on the hip crease, thigh, shin or a block. On an inhalation, left arm sweeps slightly forward and up toward ceiling, spreading fingers wide.

5

Breath is steady, legs, abdominals and arms energized and engaged, soften tops of shoulders away from ears.

6

To come out of the pose, on an inhalation torso comes back to upright position, hands to hips. Heal toe left (back) foot in to shorten stance, use the abdominal muscles to mindfully step back to Mountain (Tadasana) at top of mat, prepare for second side.

Variations/Modifications

  • Shorten or widen stance
  • Practice with back to a wall (balance issues)
  • To hand on hip hip (shoulder injury)
  • Bottom hand on block

Physical, Mental and Emotional Benefits

  • Improves balance and core strength
  • Tones and balances muscles of the knee, thigh and hip
  • Stretches hamstrings, outer hips and ankles
  • Stretches and strengthens muscles of the power back and side body
  • Relieves stress and calms the mind

Contraindications

  • Tight or Injured Low Back
  • Hamstring Injury
  • Balance Issues (see modifications)
  • Shoulder Injury (see modifications)
  • Knee or Hip Injury

Thoughtful Sequencing

Mountain (Tadasana), Triangle (Trikonasana) facing top of mat, Goddess (Utkata Konasana) facing long edge of mat, Triangle (Trikonasana) facing back of mat, Wide Legged Forward Fold (Prasarita Padottanasana), Tadasana (Mountain).

Want more yoga pose tutorials? See more in my Yoga Pose Directory.

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