Trikonasana Pose of the Month

Updated: Mar 23

Trikonasana is also known as triangle pose.


This is a great entry-level pose to further improve your posture by strengthening the legs and spine while opening the hips and chest.


We recommend you repeat each stage to both the right and left, be able to stay comfortably for several breaths, start with 3 breaths before moving on. Over time build up to 10 breaths at each stage each time.


Trikonasana Stage 1

Stage 1

  • Approach as for Tadasana taking alignment from the wall.

  • Have feet wide enough to be under your wrists 1.2 to 1.4 metres apart.

  • Revolve right foot out by 90 degrees bringing heel in line with left arch.

  • With left heel pressing into the wall turn foot in by 30 degrees

  • Stretch out over right leg placing your hand on the shin as shown.

  • Lift left frontal hip bone up and back with left fingers to avoid abdomen pushing forward



Trikonasana stage 2

Stage 2 Remain against the wall.

  • Extend top arm up.

  • Turn head to see left palm with right eye.

  • Ideally this pose relieves neck ache but if you get a pain in the neck just look forward for now and speak to your teacher.



Trikonasana Stage 3


Stage 3 - Without wall support

  • Spread and extend toes from the base to the tips.

  • Keep your legs straight, kneecaps, quads and arches of your feet active and up.

  • Lengthen out and descend side ribs on right.

  • Draw shoulder blades away from ears and move tailbone in

  • Breath well to bring a quiet, steady pose.


Stage 3 Progression - go further by taking fingers to floor.


Why practice Trikonasana?


It is in part the multi angled approach of a well-executed yoga pose that brings the feel-good factor which is why all yogis including those with many years of experience still practice Trikonasana regularly.


If you have enjoyed our guide to Trikonasana, then please think about joining a class at Yoga on Tay. We'd love to see you!





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