Step by Step Guide

  1. Begin in a standing position at the top of your mat with your feet about 3 to 4 feet apart.
  2. Turn your right foot outward at a 90-degree angle. The left foot can be slightly turned in for comfort.
  3. Ensure that your heels are in line with each other.
  4. Inhale, raise your arms to shoulder height, and extend them parallel to the floor.
  5. Palms facing down, shoulders relaxed.
  6. Exhale and extend your torso over the right leg. Keep your spine long and reach your right hand down towards the right shin, ankle, or the floor.
  7. Open your chest and extend your left arm straight up toward the ceiling.
  8. Your torso should be in line with your right leg.
  9. Turn your head to look up at your left hand or straight ahead if it’s more comfortable for your neck.
  10. Hold the pose for 30 seconds to 1 minute, breathing deeply and maintaining the stretch.
  11. Inhale, come back to the starting position, and repeat the steps on the left side.

Benefits of The Triangle Pose (Trikonasana)

  1. Stretches and Strengthens: Trikonasana stretches the legs, hips, spine, and shoulders while strengthening the thighs, knees, and ankles.
  2. Improves Balance: The pose enhances balance and stability, focusing on grounding through the feet.
  3. Stimulates Abdominal Organs: The twist in the torso stimulates the abdominal organs, aiding digestion.

Beginner Tips:

  1. Use a Block: Place a yoga block under your hand if reaching the floor is challenging. This helps maintain proper alignment.
  2. Modify Your Stance: Adjust the width of your stance or the angle of your feet to find a comfortable position.
  3. Focus on Alignment: Pay attention to keeping your chest and hips open, and avoid collapsing into the pose.
  4. Avoid locking your knee; keep a micro-bend to protect the joint.
  5. If you have neck issues, keep your gaze straight ahead instead of looking up.
  6. Pregnant individuals should practice with modifications or under the guidance of a qualified instructor.