Triangle Pose

Stretch you sides, hips and legs by performing triangle pose or trikonasana., also called as triangle pose.



Practicing this pose regularly will increase the strength and the flexibility of your hips, legs, ankles or feet. This pose elongates the spine and opens chest, which improves breathing. Your body alignment is vital in this pose. Your head, shoulders and hips should be coplanar.



Your spine should be linear from your head till your tailbone. Gently resting against the wall will assist in proper alignment. Your weight should rest on your back of your heel so that you feel stable and grounded. Your neck should be relaxed, knees soft and legs stretched but not strained.



Be cautious with this pose if you have back problems.  Alignment of the body is more crucial than reaching down as far as possible. If you are unable to place your palm on the floor, keep it on a shin, ankle or knee of your front leg or on a block. If you have a stiff neck, look down at the floor or keep the hand of the raised arm on the hip.

How it is to be done – standing.

Suitable for – Everybody.

Steps - Actual procedure for that asana.

1. Go to mountain pose.

2. Move your right foot to the right at a distance of 3 to 5 feet.

3. Turn the left foot to the left making an angle of 45 degrees. Align your right heel with the middle of the left foot.

4. Inhale and raise your arms up till the shoulder height and palms facing down. Keep your arms and shoulders relaxed.

5. Shift the hips to the left and extend your upper body to the right.

6. Exhale while keeping the palm of you’re the right hand on the floor outside the right foot. If you cannot reach the floor, you can place your palm on your lower leg.

7. Stretch your left arm up to the ceiling such that your palm faces forward. Your shoulder should be straight.

8. Turn your face to look up at your left hand, spine straight and neck relaxed.

9. Remain in this pose from 10 to 30 seconds.

10. Release the pose by pressing the soles of the feet into the floor and inhaling while lifting your right palm off the floor. Then go back to mountain pose.

11. Repeats steps 2 to 10 for your other sides.

Benefits to body parts - Stretches torso, hips and legs. Strengthens and increases the flexibility of hips, legs, ankles and feet. Elongates spine. Opens chest thus contributing to deep breathing.

Precautions - lower back problems.