How This Helps

Massages the abdominal organs while at the same stimulating blood flow for good digestion. In addition, Triangle pose in yoga pose helps with reinforcement of legs, knees, arms and mid-section. People suffering from back pain and sciatica can also practice this asana and benefit.


Trikona has two words tri means three and kona is a corner or angle in Sanskrit and Hindi. “Three angle posture” is also referred to as Utthita Trikona asana. Uttihita means stretched or extended.

Instructions for Triangle Pose Yoga:

Step 1: Start from a standing position. 

Step 2: Stretch your feet wide as shown in the picture, place your front foot facing forward and your back foot at a 45-degree angle. 

Step 3: Reach your arms out and begin to hinge towards your front foot (placing your hand on a block or the mat if you have space).

Step 4: Rotate your front hip under and gaze up towards your lifted hand.

 Hold for 30 seconds on each side while focusing on your ujjayi breathing, as it is very important for this pose. You should inhale as you take your hand up and twist on the side, and exhale when you bring your hand in the middle for doing yoga triangle pose.



Stay away from this triangle yoga pose if you have high blood pressure, any type of neck and back pain or suffering from migraine.


Science and Research

Research shows that practice of triangle pose in yoga helps to improve appetite and alleviate constipation. It can not only help with digestion but also assist in relieving back pain; helps over come depression and strengthens the lower pelvic area and reproductive organs.

What is Triangle pose in yoga?

The Utthita Trikonasana is a timeless position posture in several yoga lineages and strengthens and stretches the whole body. Approaching the pose with knowledge of smart modifications can allow you to enjoy the position and all it offers.

This pose provides a chance to embody the philosophy of combining opposing forces when you concentrate on finding stability as you expand. When you examine the physical form of the position, you see the triangles being shaped. And, when you look a bit closer, you find several triangles hidden in the form of the body - the two legs together with the ground, floating beneath the side, and between the front and front.

See: Yoga for GERD

Triangle pose health benefits

Physical & Mental Benefits

The triangle pose has many physical and mental benefits. Physically, it helps to expand your chest and shoulders, stretches buttocks, groins, hamstrings, calves, and strengthens thighs, knees, and ankles. It has many mental benefits like calming the brain and relieving stress and anxiety.

Triangle Pose is not an intimidating approach for most people, and also a terrific place to learn some simple alignment which will help practitioners build the foundation they need for more advanced positions. Below are a few reasons for practicing Trikonasana each day and why you need to consider doing it too. If you are a beginner, seek out a yoga class and learn from yoga experts.

1. Stretches the side waist. This pose is excellent for opening the sides of your waist, which for most of us, is an oft-neglected region of the body. It's extremely easy to become good at extending the back of the body, and forward folds are what most people today think of when they think of extending. You might even be adept at opening the front part of the body by bending backward. How often do we lend sufficient attention and time to our waists? Chronically tight side bodies may lead to alignment issues, in addition to pain and distress, so getting a fantastic opening is important. Triangle Pose will provide a profound opening to the area of the body which most people completely forget about.

2. Strengthens the heart muscles. Once you're practicing your Triangle pose with precision, you'll be getting a fantastic core workout. This pose requires that you stretch through your bottom ribs and maintain your torso slightly open while balancing on a tightrope with your toes. Your back and abdominal muscles will be working quite tough to keep you balanced and standing. Make certain you use your heart to hold you up, as opposed to putting too much weight on your flip side, and you'll be building strength and endurance in your upper body.

3. Opens the heart. Most individuals don't think of Triangle pose as a heart-opening pose, and it surely isn't an extreme one. But if you're practicing it true to tradition, then you'll be rotating your torso up towards the ceiling, making a small arch in your upper back. The upper body opening this posture provides is truly amazing. Getting to a place where you can really feel this opening would be well worth the long hold.

4.  Rotation of the leg. Most of us are accustomed to position our legs in parallel or even with our legs slightly rotated. This external rotation will help fortify unique muscles in the torso, hips, and pelvis, which help provide a balanced strength in your lower body. The rotation of one or both of your position legs is a really important place to master, and Triangle Pose provides an excellent location for you to practice doing this. This foundational rotation can allow you to master other advanced positions as you continue with your Triangle practice.

5. Opens the side hip: The majority of us have become adept at extending forward and backward--opening the gluts and the hip flexor area. However, lots of people have forgotten to stretch those muscles out, which reside on the sides of the buttocks. This area of the human body tends to be too tight in those who walk, run, or cycle, therefore Triangle Pose will be extra important for you if you're somebody who uses your lower body a whole lot in your daily life. You may realize that opening the sides of your hips allows you to feel less complete hip pain in your lifetime.

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