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Yoga Exercise - Triangle Pose (Trikonasana)

"Triangle Pose is the quintessential standing pose in many styles of Yoga."
- Yoga Journal

In this exercise, you build up strength in the lower back and upper legs while you remove tension from the lower and upper back, the hips and the hamstrings through both the twist and the stretching. The exercise is good for your sense of coordination and sense of balance. You need a lot of concentration and precision to be able to carry it out correctly.

STEP 1: Start with the Downward Facing Dog Pose (Adho Mukha Svanasana).

STEP 2: Move your left foot forward for about 1 meter.

STEP 3: Put your left hand beside your foot and carry your weight with the lower back and on the heels of your foot in front. Raise the upper part of your body until the lower back is straight. You can recognize this by a groove in the middle of the lower back. The right foot (the one at the back) rests on the floor.

STEP 4:Stretch the leg which is in front without bending the back or twisting your body. With your back straight and your right hip stretched backward, look at a point on the ground and breathe in and out quietly. Press your left hand against the heel and twist your chest to the left. Let the twisting motion involve only your upper back while your hip, lower back, legs and head remain stationary. When you cannot twist any further, stretch your right arm upward.

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STEP 5: Then twist your head to the left, look upward along your outstretched arm and stretch out your neck. When you stand well aligned in this position, it will feel light. The better you do this exercise, the bigger the triangle between your legs, arms and side will be.

Step back towards the Downward Facing Dog Pose and repeat the exercise with your right leg in front.

In this Asana, it is important that you keep the lower back straight. Aside from that, remember that when you are twisting, the hips do not twist along. Otherwise, the right hand side becomes active and the lower back gets "locked up" as it were which results in tension in the lower back. Prevent this by actively tightening the left hand side and let it even help carry the position so that you can keep the hip in its place when twisting. This dynamism in your side also helps you to keep the dynamism in the hip active through the right leg as a result of which the hip is mobilized as much as possible.


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Article Comments
Tuesday 1st June 2010 at 8:06:02 PM  

This is an excellent website. The animations are clear and the description of the processes involved in very lucid. Highly recommended for beginners and experienced users alike.

Saturday 17th July 2010 at 8:12:04 AM  

This is really helpful!I had never got my headstand pose correct until I saw the instruction and demonstration here

Friday 3rd September 2010 at 6:47:47 AM  

Really a great website, instructions are clear and easy.

Tuesday 7th September 2010 at 7:24:51 AM  


I started practicing a few positions in this tutorial, but I''m not sure whether I should repeat the moves as many times as I can, or I should try to maintain the final position.

Thank you,

Lori Morgan
Monday 1st November 2010 at 2:08:14 PM  

This is the pose I was in when I heard a "pop" in my hip region. I did this a week ago and have been icing it and taking it easy for awhile. What did a pop or strain? Any ideas on how to get better besides resting?

Margarita Martinez
Sunday 16th January 2011 at 8:36:10 AM  

Thanks so much!

Sunday 27th February 2011 at 3:40:22 AM  

Its a best site ! I got to learn perfect how to do
" TRIKONASANA " From this site ! :) Thank you so much ! :) :) :)

Thursday 24th March 2011 at 7:41:07 AM  

it''s avery fantastic site.The animation expalins very clearly

Saturday 9th April 2011 at 7:38:11 PM  

Very good use of technology :) It is very useful for people anywhere in the world :)

Wednesday 20th April 2011 at 1:50:23 AM  

this is about the best yoga site i have seen. But i recommend u use arrow to show breathing in/out. so as we look at it we know when to breath in during a particular pose even without reading through

Neil Hudson
Sunday 1st May 2011 at 5:15:06 AM  

I am not surprised that Lori Morgan felt a hip problem going into Triangle like this. A good teacher would never push you to do Triangle with the hand on the mat. That is more than most hamstrings (front leg) would permit. Triangle is usually taught in a quite different alignment (feet, hips and shoulders in the same vertical plane).

(24 years-teaching Neil)

Friday 10th June 2011 at 3:20:03 AM  

awesome...thanks to u.........

tarini rao
Wednesday 22nd June 2011 at 7:42:21 AM  

i have pain in left hand,arm,shoulder and leg. what kind of poses or excercise do i need to do to reduce the pain

Thursday 28th July 2011 at 2:13:48 AM  

highly informative

Monday 17th October 2011 at 3:34:51 PM  

I agree with Neil. This doesn''t seem to be a very safe or effective way to get into this pose.

@ Maria - The best way to get your foundational basics is to work with an experienced and qualified teacher. Websites, books and videos can be great tools but there is often a lot they don''t tell you and they also can''t help you if you are practicing the asanas in a way that isn''t beneficial to you.

Thursday 3rd November 2011 at 6:34:48 PM  

very informative.Ur animation is xellent but learning through this way is not advisable for beginners

Saturday 10th December 2011 at 8:14:44 PM  

Excellent. This site is very clear.

Wednesday 14th December 2011 at 2:33:59 PM  

Outstanding site. So easy to "understand" and to control! Congratulations.

Friday 16th December 2011 at 11:19:50 AM  

love the animation, but would not advise that foot line up, ouch!

Thursday 2nd February 2012 at 10:44:31 PM  

i cant get my left leg stretched right in this position, my knee remains bend. can any body help me what should i do??

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