Trikonasana (Triangle Pose)

Variation I

  1. Stand upright with your feet positioned more than shoulder width apart.
  2. Turn your right foot to the right side.
  3. Stretch your arms sideways and raise them to shoulder level, aligning them in a straight line.
  4. While bending to the right, ensure that your body doesn’t lean forward.
  5. Simultaneously, slightly bend your right knee.
  6. Place your right hand on your right foot while keeping both arms aligned. Turn your left palm forward.
  7. Gaze up at your left hand in the final position.
  8. Return to the upright position while maintaining straight arms.
  9. Repeat the sequence on the other side by slightly bending the left knee.
  10. This completes one round.
  11. Practice 5 to 10 rounds.


Inhale as you raise your arms.
Exhale as you bend to the side.
Hold your breath for a few seconds in the final position.
Inhale while raising your body back to a vertical position.


Direct your awareness to the stretch along the side of your trunk, the ligaments, and the arms. Maintain balance and coordinate your movements with your breath.

Variation II

1. Repeat the basic form of the pose.
2. However, in the final position, lower your upper arm over your ear until it becomes parallel to the floor, palm facing downward.
3. Aim to keep your body in a vertical plane and avoid bending forward. Gaze up at your hand.
4. Slowly return to the starting position.
5. Practice 5 to 10 rounds.

Advanced Practice

Once Variations I and II become comfortable, attempt them while keeping both legs straight.


Trikonasana provides numerous variations to accommodate different levels of practice and flexibility. Always ensure proper alignment and listen to your body’s limitations.

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