Health and Beauty

How and why to do Trikonasana (Extended Triangle Pose)?

Trikonasana, or extended triangle pose, is one of the most popular poses in yoga. It allows you to work on opening your shoulders and chest and strengthening a large number of muscles. Yoga asana is one of those poses that anyone can practice and enjoy its multiple benefits in terms of physical and mental strength.

Many people start their yoga session with this asana. When practicing triangle pose, remember that you should not hold this pose for a long time if you do it at the beginning of the session. If you plan to end your session with this asana, you can hold it for a longer period.

Muscles worked with Trikonasana.
Illustrative credit © Aliaksandr Makatserchyk
  1. Stand in Tadasana position (legs and arms beside the body, feet together).
  2. Spread your feet a comfortable distance.
  3. Raise your arms so that they are parallel to the floor.
  4. Turn your left foot 90 degrees outward and your right foot 15 degrees inward.
  5. Rotate your left thigh outward.
  6. Hip flexion.
  7. Place your left hand on the ankle.
  8. Extend your other arm up and stay in this position.
  9. Gradually increase the duration of the exercise and feel the stretch in different parts of your body.
  10. As you inhale, come up and bring your arms alongside your body and straighten your feet. Repeat the same movement on the other side.

Training tips

  • Make sure you do a good full-body warm-up before doing the asana.
  • When leaning forward, do so slowly and gently so you don't lose your balance.
  • Keep your head in a neutral position or turn it to the left and your eyes gently gaze into your left palm.
  • Make sure your body is bent to the side and not back or forward. The pelvis and chest remain well opened.
  • Stretch as much as possible and stay stable. Continue taking long, deep breaths. With each exhale, relax the body more and more.
  • Avoid doing this pose if you suffer from migraines, diarrhea, low blood pressure, high blood pressure, or neck and back injuries. People with high blood pressure can do this position, but without raising their hands above their heads, as this may cause blood pressure to rise further.

Benefits of triangle pose

Here are the seven benefits of Trikonasana yoga pose if practiced regularly.

  • Strengthens legs, knees, ankles, arms and chest.
  • Enhances the stability and strength of the abdominal belt;
  • Develops mobility and flexibility.
  • Stretches and opens your hips, groin, hamstrings, calves, shoulders, chest and spine.
  • Improves body and mind balance.
  • Helps improve digestion;
  • Reduces anxiety, stress, back pain and sciatica.

How and why to do Trikonasana (Extended Triangle Pose)?

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