Asana of the Month: Trikonasana

Trikonasana - Triangle pose

Sanskrit: Tri - three, Kona - angle, Asana – pose

Trikonasana harmonizes body and mind. The entire side of the body is stretched and opened. This pose massages the internal organs and thus activates all anatomical systems of the body.

  • Level: Beginner
  • Duration: 15 seconds to 2 minutes
  • Repeat: 5 to 10 rounds (both sides = 1 round)
  • Stretches: sides, hips, legs, back
  • Strengthens: pelvis
  • Chakra: Manipura Chakra (Solar Plexus)


Makes the hips and neck flexible

Stretches the leg and back muscles

Stimulates digestion

Tightens the thigh muscles

Relaxes body and mind

Improves body awareness

Betters mild depression



♦ Slipped disc

♦ Back injuries

♦ High blood pressure

♦ Problems with knees or hips require special awareness


Instructions for Trikonasana

  1. Stand upright with your feet shoulder-width apart. Turn your right foot to the right side.
  2. Breathe in and lift your arms. Bring them to the shoulder level. They form a straight line for the entire practice.
  3. Exhale and bend to the right. Put your right hand on your right foot (or lower leg). The knees are not bent. The arms still form a straight line.
  4. Now, look up to the left hand.
  5. Stay 15 seconds (hold breath) or for one minute (keep breathing) in the final position.
  6. Then inhale and return to an upright position. The arms are still in line.
  7. Repeat the pose on the left side. That is one round.


The science behind Trikonasana

Trikonasana stretches the legs and hips. The energy lines are activated, resulting in more vitality. This pose not only improves the flexibility of the body but also grounds you. Regular practice reduces fat on the waistline.

On a spiritual level, Trikonasana activates your fire center, the Manipura Chakra. This improves your stamina. Activating or energizing an energy center is not the same as opening chakras.


Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

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