Trikonasana or Utthita Trikonasana, known as Triangle Pose is a yoga asana that works on the bodies sideline. It is a beginner pose that can easily be modifed with the use of blocks to decrease intensity.

For the advanced student they can take a bind by bringing the top hand around the back and placing it inbetween the hip and leg crease.

The Benefits of Triangle Pose

• Releases tension in the hips, groin, hamstrings, and calves; shoulders, chest, and spine
• Is a great asana for those suffering from Lordosis (A curving inward of the lower back) and sciatica
• Calms the nervous system
• Stretches and strengthens the thighs, knees, and ankles
• Relieves backache, especially through second trimester of pregnancy due to Lordosis

Variations of Trikonasana

Variations include baddha trikonasana which is bound triangle pose and parivrtta trikonasana known as revolving triangle pose.

The Lateral line

The lateral line functions posturally to balance the alignment of the front, back, left and right lines of the body. The lateral line fixes the torso and legs to prevent buckling.

What muscles does triangle pose work?

The primary muscles engaged in trikonasana pose are the hamstrings, abdominals, quadriceps, and glutes.

Alignement cues for Trikonasana – Triangle Pose

Watch this video on Extended Triangle Pose 

Step the feet wide apart 4-5 feet

Left foot turns all the way to the front of the room.

Right foot stays in line with the direction of the anterior torso.

Inhale pull your arms apart allow your left shin to draw forward.

Inner left thigh draws up and out.

Pick up your toes spread them out and engage them into the earth.

Sweep your left arm forward and inhale.

Exhale left hand to shin or big toe.

Squeeze firmly with your left hand.

Open your heart to and draw your hips to the posterior, so that they do not collapse forward.

Pull your heart up and away from your left leg using your hand as your anchor.

Gaze up at your right thumb.

Extend your spine forward through the crown of your head into the hips.

Turn your heart and chest up to the sky.

To come out release that bottom hand and lift the spine.

Contraindications and Cautions

• Diarrhea
• Headache
• Low blood pressure
• Heart Condition: Practice against a wall. Keep the top arm on the hip.
• High blood pressure: Turn the head to gaze downward in the final pose.
• Neck problems: Don’t turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

Looking for more yoga poses? Check out these articles:

Padmasana – A guide to Lotus Pose.

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