Trikonasana (Triangle Pose): Benefits, Steps To Do, Variations

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary


5 min read


Trikonasana is a side bend that rejuvenates the body and is good for your physical and mental well-being. It is a stretching yoga position that increases spinal flexibility and enhances balance. There are various health benefits of Trikonasana, which include increased stability, increased blood circulation, and many more. 

Key Takeaways

  • Trikonasana improves blood circulation, which is good for your heart
  • This asana improves metabolism while safeguarding your internal organs
  • It increases your metabolic rate and enhances your mental well-being

Trikonasana Meaning

Trikonasana, popularly known as the triangle pose, is a fundamental standing position used in yoga. It stretches and develops the hips, shoulders, and groin. Also, Trikonasana benefits in strengthening and lengthening the hamstrings and groins. Sanskrit's term for "triangle" is "trikona," whereas the word for "pose" is "asana." The fundamental pose is so named because your body forms a triangle when you lower your bottom hand to the ground and maintain your footing.

There are several modifications in the Trikonasana steps or technique. Baddha Trikonasana, Parivrtta Trikonasana, and Utthita Trikonasana are generally its three kinds.

Trikonasana Benefits

1. Increases Stability

Trikonasana is a stretching position that emphasizes the spine. Your back is strengthened, and your spine's range of motion is improved. This triangle pose yoga improves your posture while toning the muscles in your legs. Yoga poses like Trikonasana may strengthen, stretch, and tone the arms, shoulders, and core muscles while also massaging the interior organs. Trikonasana benefits your physical health by strengthening your core. 

Additional Read: Kundalini Yoga Benefits

2. Stretches and Lengthens the Spine

Trikonasana increases flexibility by stretching the muscles in both your upper and lower body. The triangle pose, performed by simultaneously bending both sides of the body, increases spinal flexibility and significantly reduces back pain. You may live a life free of back discomfort by practicing daily. 

Trikonasana benefits

3. Opens the Hips and Shoulders

Trikonasana releases the shoulders and hip flexors, improving mobility and lowering the chance of injury. For the right and left hip to benefit equally from this position, do it on both sides. The spine can benefit from triangle pose yoga as well. When performed correctly, it aligns the shoulders properly and gives them their ideal shape.

4. Stimulates Your Internal Organs

Trikonasana benefits the upper and central body, which might stimulate the digestive system and increase metabolism. Lateral bent leg muscles relax with Parivrtta Trikonasana. Twisting improves reproductive organ performance because the pelvic floor muscles work more effectively.

This triangle pose yoga stance has health advantages in addition to easing menstrual symptoms. When done consistently, trikonasana benefits in relieving your period cramps. It reduces the chance of a blockage or stroke by stimulating and transporting blood flow throughout the veins and body.

5. Decreases Stress

The lower back, where some individuals carry their tension, can be targeted by the triangle pose. It reduces anxiety, and a more stable emotional state can result from this pose's assistance in releasing that tension. Practicing daily asana aids in reducing internal stress and anxiety that has built up. Your hormones are relaxed, and happy hormones are produced, making you feel good and smile.

Trikonasana benefits

Trikonasana Steps To Do

It comes under Ashtanga yoga poses which involve eight body organs. It is practiced by beginners to increase their flexibility. Here are the steps for doing the Trikonasana pose:

  • Stand straight and set a comfortable distance between your feet. 
  • Turn your left foot a little inside and keep your right foot out at 90 degrees. 
  • Make sure both feet are firm on the ground, and your body weight is distributed evenly between them. 
  • Take a deep breath, and bend your body to the right at the hips while keeping your waist straight. At the same time, let your left hand rise into the air while your right hand descends toward the floor. Always keep your arms straight. 
  • If it's feasible to do so without bending the sides of your waist, place your right hand on your knee, ankle, or the ground outside your right foot. Line up the top of your shoulders and extend your left arm upward. Keep your head neutral or tilt it to the left while lightly focusing your gaze on your left palm. 
  • Make sure your body is not leaning forward or backward, only sideways. Your chest and pelvis must get exposed. 
  • Stretch while maintaining stability. Continue yoga breathing technique that is inhaling long breaths. Increase your body's level of relaxation with each exhale. 
  • Come up, bring your arms to your sides, and straighten your feet as you inhale. 
  • Repeat the process on the other side.
Additional Read: Ustrasana Health Benefits

Trikonasana Variations and Modifications

There are a few adjustments you may make to triangle pose yoga if you want to switch things up, like: 

1. Extended Trikonasana (Utthita Trikonasana) 

This position involves almost the identical preparation and execution as the standard Trikonasana, except that the stance is broader to expand the pelvis and the hand placement differs slightly. For instance, instead of halting at the shin or ankle while reaching your left foot with your left hand, hold your big toe or rest your lower hand flat on the ground next to the foot. 

2. Revolved Trikonasana (Parivrtta Trikonasana)

It is performed by starting in the same posture as a regular or extended Trikonasana and extending your hands parallel to the floor. Without lowering your left or right knee, rotate towards your front leg while keeping your chest wide. With your free hand firmly placed on your hip, you'll either stretch your right arm toward your left ankle or your left arm toward your right ankle, according to which side you're starting with. Then, carefully turn your torso to face the side of the leg you're holding and gradually rotate your hips until you can easily gaze up. To do this, bend towards your forward heel until you can grip your ankle.

Trikonasana benefits are countless, but it has a few contraindications that need to be considered. Avoid doing this if you have a back, neck, leg, or ankle injury. If you have migraines or diarrhea, avoid doing this.

Those with high blood pressure may perform the triangle pose yoga but consult a general physician to steer clear of such circumstances. Women who are pregnant should use caution when performing the position. The best doctors are available for online doctor consultations on Bajaj Finserv Health. They can help you understand the significance of spring yoga poses or show you how to incorporate the triangle pose into your daily routine. When it's comfortable for you, practice yoga, and enjoy a better future!

Published on 10 Aug 2022Last updated on 13 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary

, Bachelor in Physiotherapy (BPT)

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