Trikonasana / Triangle Pose

Roshan Shrestha April 18, 2022 12:05 pm
Trikonasana AKA Triangle Pose.

Table of Contents

Trikonasana or Triangle Pose The triangle is formed by the extended legs and the bent body.

Sanskrit Name and Meaning of Trikonasana

  • Name – Trikonasana
  • Pronunciation – Tri-Kon-Aah-Suh-Nuh
  • Meaning
    • Trikon – Triangle

Note – There’s no need to strain yourself by doing more than what you can. It will do more harm than good. Seek expert guidance if you’re unsure about anything.

Step-by-Step Instruction

1. Stand straight with feet together.

2. Bring your left leg back as far apart as is comfortable. 3 feet will suffice.

3. Turn your left leg out (externally) by 90 degrees.

4. Inhaling raise your arms up at shoulder height.

5. Exhaling try to place your right arm beside your right foot while reaching your left fingertips towards the sky. Gaze at your left arm and hold for 5 breaths.

6. After 5 breaths, inhaling raise your arms up at shoulder height and change sides to complete one round.

Tips for Beginners

1. For Step 5 – During the Final Position, try rotating your front thigh out (rotate externally).

2. For Step 5 – During the Final Position, keep your hands aligned with your shoulders and rotate the shoulders externally.

Modifications and Props

1. For Tight Hamstrings or If you can’t place your palms on the mat – Place your arms on the ankle or the knee but don’t press the bodyweight down on the front leg.

Tree Pose with One Arm on Ankle.
If you have tight hamstrings, you can place your arm on either your knee or your ankle.

2. For Tight Hamstrings or If you can’t place your palms on the mat – Slightly bend your front knee. Or, Place a block beside your foot.


  1. Place your top hand on the hip if you have shoulder concerns.
Triangle Pose with One Hand on Hip.
Place your upper arm on your hips if you have shoulder issues.
  1. Gaze forward if you have neck pain or injury.
  2. People with heart conditions and high blood pressure should look down.
  3. Don’t hold the pose for long if you have Hypertension, Diabetes, Migraine, Vertigo, and Weak Heart Conditions.


  1. Tones the legs
  2. Opens hips joints and hamstrings
  3. Relaxes the spine
  4. Opens the chest and shoulders
  5. Stimulates abdominal organs improving digestion
  6. Relieves stress and calms the mind

Feel free to tell us or ask us anything about the pose. For more, keep on browsing Yoga Memo.


  • References from Asana Pranayama Mudra Banda by Swami Satyananda Saraswati
  • References from Wikipedia Trikonasana

Leave a Reply

Your email address will not be published.