How to Practice Triangle Pose (Trikonasana) – Benefits & Modifications

Calm Breath Yoga
Apr 19, 2023
2 min read

Updated: Aug 6

Sanskrit Name: Utthita Trikonasana

Triangle Pose Trikonasana yoga posture with extended arms

Related Chakra: Muladhara or Root Chakra

Chakra Chant: LAM

Extended Triangle Pose is a powerful posture that stretches and strengthens the body while promoting clarity and focus. This pose targets the hamstrings, hips, and spine, helping to improve flexibility and relieve tension in the lower back. It also encourages open chest and shoulder alignment, which can support better breathing and posture. Practicing Triangle Pose regularly helps cultivate stability and body awareness—both essential elements for a well-rounded yoga practice. To deepen your understanding of how yoga supports physical and energetic balance, explore our holistic healing resources for more insights and inspiration.

Benefits of Triangle Pose (Trikonasana)

Improves balance – Develops stability through legs and core.
Opens the chest and shoulders – Encourages deeper breathing and better posture.
Lengthens spine and torso – Promotes healthy spinal alignment.
Strengthens legs – Builds endurance in thighs, calves, and ankles.
Stimulates abdominal organs – Supports digestion and metabolism.
Activates the Solar Plexus Chakra – Enhances confidence, determination, and focus.

Step-by-Step Guide to Triangle Pose (Trikonasana)

Begin in Mountain Pose – Step feet 3–4 feet apart.
Turn front foot – Point right toes forward, left foot slightly in.
Extend arms – Reach arms parallel to the floor, palms down.
Hinge at the hip – Shift your torso forward over the right leg.
Lower hand – Rest right hand on shin, ankle, or a block; extend left arm toward the sky.
Gaze upward – Look toward left fingertips (or down if neck feels tense).
Breathe – Hold for 3–5 breaths, then repeat on the other side.

Modifications for Comfort

Use a block under the bottom hand for more support.
Shorten stance if hips or hamstrings are tight.

Precautions

Avoid or modify if you have:

Low blood pressure (keep head level)
Neck injuries (gaze forward or down)
Hamstring or hip injuries

Triangle Pose & the Solar Plexus Chakra

This pose stimulates the Manipura Chakra at the solar plexus, empowering you with focus, willpower, and self-confidence. Chant RAM to deepen its energizing effects.