Trikonasana, or Triangle Pose, is a standing asana built from a wide stance, active legs and a sideward movement of the pelvis and torso. The Sanskrit word trikona means triangle. The shape can be explored with the lower hand on a block, shin, chair or wall.
The floor is not the target. A stable lower body and a long spine matter more than lowering the hand. Practise the basic side-facing version before studying related variations such as Utthita Trikonasana and Parivrtta Trikonasana.
Navigator
Prepare the Stance
Stand with the feet wide enough to create space but not so wide that balance is uncertain. Turn the right foot outward and angle the left foot slightly inward. Align the right heel approximately with the centre or heel of the back foot, according to comfort and teaching style.
- Press through both feet and lift the inner arches.
- Keep the right knee pointing in the same general direction as the right toes.
- Place a block beside the right ankle before moving.
- Use a wall behind the body to learn the side-facing orientation.
- Keep the back foot fully grounded.
Step-by-Step Trikonasana
- Extend both arms to shoulder height with the palms facing down.
- Inhale and lengthen upward through the spine.
- Exhale and move the pelvis slightly toward the back foot as the torso reaches over the right leg.
- Place the right hand on a block, the shin or a chair without pressing into the knee.
- Extend the left arm upward or rest the left hand on the hip.
- Lengthen both sides of the waist and keep the chest comfortably open.
- Look forward, down or upward according to neck comfort and balance.
- Take several smooth breaths.
- Press through the feet and rise with the upper arm reaching upward.
- Turn the feet forward, pause, and repeat on the other side.
Block, Chair and Wall Modifications
Use the highest block setting when the lower hand reaching down causes the torso to collapse. A chair offers an even higher surface. Place the chair outside the front foot and rest the hand on its seat or back.
At a wall, keep the back body lightly connected while learning to lengthen sideways. The wall is a reference rather than something to press into forcefully. The upper hand may remain on the hip until the chest and shoulders feel organised.
Leg, Pelvic and Spinal Alignment
Keep both legs active while avoiding rigid knees. The front thigh tracks with the foot, and the back leg supports the movement of the pelvis. Let the pelvis rotate only as far as the spine can remain long. Exact stacking of the hips is not required.
Imagine the crown of the head moving away from the tailbone. If the lower side waist becomes very short, raise the hand to a higher support and reduce the reach.
Extended and Revolved Triangle
Utthita Trikonasana is the extended form commonly taught as Triangle Pose. Parivrtta Trikonasana, or Revolved Triangle, changes the orientation by adding a twist. The revolved version requires a narrower stance, different pelvic organisation and stronger balance; it should be learned as a separate progression.
Parivrtta Utkatasana can introduce standing rotation with both knees bent, but it also deserves its own careful setup.
Common Mistakes
- Placing the lower hand directly on the knee joint.
- Collapsing the lower side waist to reach the floor.
- Letting the front knee turn inward.
- Losing contact through the outer edge of the back foot.
- Forcing the chest to face the ceiling.
- Turning the head upward when balance or neck comfort decreases.
Practice Effects
Trikonasana develops awareness of a wide standing base, coordinated leg action and side-body length. It can also clarify how the pelvis, ribs, shoulders and gaze adjust within a standing pose. The supported versions retain these learning points while reducing the demand for depth.
Practice Limits
Come out if there is sharp discomfort, tingling, numbness, unstable pressure or loss of balance. Use a chair or wall when the stance feels uncertain. Keep the gaze forward or down whenever looking upward disturbs the neck or breathing.
Frequently Asked Questions
Must the lower hand touch the floor?
No. A block, chair or the shin is often the clearer support.
Should both hips face the side?
Use a comfortable side-facing direction without forcing exact stacking.
Where should I look?
Choose down, forward or upward according to balance and neck comfort.
Please specify the position of the heels in relation to each other