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Yoga Exercise – Triangle Pose (Trikonasana)

This is an Asana which person of any age can practice without any fear or worry. This pose strengthens the legs, makes the hips more flexible and relieves backache.

How to do it:

Step1: Stand straight with both the legs together

Step2: Inhale deeply, jump or step your feet two to three feet apart

Step3: Exhale, extend the arms out to the side, in line with the shoulders, palms facing the floor.

Step4: Now turn your left foot out to the left about 90 degrees and turn your right foot slightly inwards (about 15 degrees)

Step5: Inhale, and stretch the right arm up toward the sky, and bring it near the head so that the hand remains at right angle to the ground. The palm of the right hand should face towards the left.

Step6: Exhale, bend sideways towards the left, slowly, and touch the left ankle joint with the left hand. If possible, the right palm should rest completely on the floor.

[In the beginning, it may not be possible for the left hand to reach the left ankle, do not worry about it, one can hold anywhere from the leg also. Make sure, the right hand is over the head (not over the face) & it should remain parallel to the ground, keep the knees straight, feet firmly on the ground]

Step7: The face should point forwards but the body should not bend forward. Breathe slowly. Maintain the balance in this position and take normal breathing for 5 seconds or according to the body capacity.

Step8: While retuning back, Inhale and repeat the same exercise with the opposite side.

Step9: Repeat 3-4 times. Lie down relax in Shvaasana


Place your mat against the wall. With your back to the wall, spread your feet apart. Do the pose with your heels and buttocks touching the wall. The wall can give you support, help your balance and assist with the alignment of your body in one plane.


Don’t do the pose while suffering from back conditions, diarrhoea, headache, low blood pressure. If you have high blood pressure, do the pose against the wall and don’t extend the top arm but rest it on your hip.


In the Trikonasana there is a lateral movement of the spine. So it makes the spinal column elastic and in addition makes the body and mind equipoise.

It gives exercise to the muscles of the legs and thighs; it helps in the reduction of fat accumulated on the belly.

The practice of Trikonasana makes a good effect on blood circulation and digestive system.

It has its own special effect on the internal secreting glands so it is good for ladies in menopause and pregnant women may enjoy doing the supported version against the wall for relief of backache.

Trikonasana is considered therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis and sciatica.

Please do not consider this article as offering medical advice. Consult your healthcare practitioner when beginning a yoga program. A yoga teacher can best help you learn the poses.

Courtesy:Dr, Rita Khanna
Aum Shanti