Classical Triangle Pose - Trikonasana

Trikonasana provides a nice side stretch to the spine

Classical Triangle Pose- Trikonasana


Standing Side Stretch


Svadhishthana/Sacral Chakra


Trikona meaning three corners.

Benefits of Classical Triangle Pose

  • Regular practice steadily and comfortably within a balanced yoga asana program: Stimulates the Sacral Chakra and therefore balances the functions of your urinary tract, kidneys, and gonads
  • Stimulates your liver and spleen and therefore helps to detoxify
  • Gives a lateral stretch to your spine and your back muscles
  • Realigns your spine, relieving and correcting scoliosis
  • Increases blood flow and nutrient supply to the intervertebral discs, keeping your spine young and supple
  • Tones and strengthens your abdominals and back muscles, and improves balance and concentration.

Instructions for Classical Triangle Pose

How to come into the pose

  1. Stand straight, with your feet shoulder-width apart.
  2. As you inhale, bring your arms up next to your ears and reach upward, extending and lengthening your spine.
  3. Place your palms together, making sure that your hands stay in a straight line above your forehead.
  4. As you exhale, press your right heel into the floor and reach up and out to your left side.
  5. Extend your entire torso to your left, initiating the movement at the base of your spine and keeping both sides of your torso elongated.

Coming out of the pose

  1. Inhale and return to the standing position. Relax your arms for a moment, then repeat on the other side.

Alignment Cues for Classical Triangle Pose

  • Keep your feet parallel and your hips square. Do not allow the hip to “pop” out to one side.
  • Make sure not to collapse at the rib cage, but keep reaching up and out.
  • Your hands are neither right above your head nor in front of your head. They are placed so that the roots of your thumbs are directly in line with your forehead, reaching up at the same time.
  • Shoulders will lift, but make sure to keep the back of your neck elongated.

Duration of Hold

  • Beginners: 20–30 seconds on each  side
  • Intermediate: 30–45 seconds on each side
  • Advanced: 45–90 seconds on each side

Cautions and Contra-indications

  • There are no general contraindications for this pose if practised correctly. 
  • But this pose, even though it looks simple, is quite heavy. If you feel dizzy or start to sweat heavily, release the pose.

Relevant Poses

 Next, move on to Tree Pose – Vrikshasana.

For more yoga asanas and exercises, make sure to visit the Arhanta Yoga Asana Guide!

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