Trikonasana: Unlocking the Secrets of Triangle Pose

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Trikonasana (Triangle Pose): Free Full-Length Class + 9 Variations

Trikonasana, or Triangle Pose, is one of the most recognisable and widely practiced standing poses in yoga. It combines strength, flexibility, balance, and rotational movement, making it both foundational and richly complex. The pose involves stepping the feet wide apart, extending the arms horizontally, and moving the torso sideways to reach one hand down to the leg or floor while the other arm stretches upward. This shape resembles a triangle, giving the pose its name.

Trikonasana improves balance and postural awareness, opens the chest, strengthens the legs, and enhances spinal mobility. Whether you are new to yoga or refining a long-term practice, understanding the many facets of Trikonasana can open up fresh possibilities in your body and mind.

This article includes a free full-length instructional class from Yoga Selection. You’ll explore nine distinct approaches to Trikonasana using props and the wall to improve your alignment, stability, flexibility, and spinal mobility. The video below offers a comprehensive tutorial suitable for all levels.

Watch the Free Class: 9 Unique Trikonasana Variations

Ready to take your Trikonasana to the next level? In this detailed, tutorial-style video, Rod from Yoga Selection guides you through a progressive series of variations. You’ll work with blocks, belts, and the wall to unlock the full potential of this pose. Whether you’re looking for technical precision or therapeutic applications, this class offers valuable insights and practice tips.

Why Practice Trikonasana?

Trikonasana offers a wide range of benefits for both the body and mind. Here are some of the key reasons to incorporate it into your regular yoga practice:

• Improves overall balance and postural awareness
• Increases flexibility in the hips, hamstrings, and spine
• Opens the chest and shoulders
• Strengthens the legs, ankles, and core
• Enhances spinal rotation and alignment
• Calms the nervous system and improves focus

Step-by-Step Alignment in Trikonasana

Correct alignment in Trikonasana helps maximise its physical benefits and avoid strain. Here are key steps and actions to keep in mind:

• Start in Tadasana and step the feet wide apart, aligning the front heel with the arch of the back foot
• Extend the arms out at shoulder height with palms facing down
• Turn the front leg outward, keeping the back leg firm
• Reach the front arm out and lower the hand to the shin, ankle, or a block
• Ensure the front hip does not protrude back; instead, draw it into the body
• Engage the back leg by pressing down through the outer heel
• Roll the top shoulder back and extend the top arm upward, aligning it above the bottom arm
• Keep the spine long and turn the chest upward without collapsing

Exploring the Pose: Instructional Highlights from the Class

Tadasana Foundation

The class begins in Tadasana, using it to establish lift through the spine and openness in the chest. These foundational actions carry directly into Trikonasana, helping to create stability and space.

Classic Trikonasana

Rod breaks down how to enter the pose with careful attention to balance. He demonstrates how the hips, legs, spine, and arms interact, and why shoulder activity is essential for chest opening.

Wall Variations for Precision

Using the wall in different ways—behind the heel, behind the torso, or under the front foot—can heighten awareness and improve alignment. These techniques also help develop a stronger sense of grounding and rotational balance.

Block Support and Hand Placement

The height of the bottom hand can drastically affect spinal extension and hip containment. By placing the hand higher or using a block, you create more space for the chest to open and the spine to lengthen.

Belt Work for Shoulder Engagement

A belt can be looped around the wrists to train the arms to stay active and aligned. This helps access the shoulder girdle more deeply and encourages a broad, lifted chest.

Twisting and Rotational Intelligence

Many variations in the class encourage deeper spinal rotation, using both the arms and legs to support the movement. The top arm can also press into the wall to amplify this twisting action.

Restorative and Therapeutic Options

The class concludes with quieter versions of Trikonasana. Keeping the top hand on the hip and looking down softens the effort and is especially helpful for high blood pressure or to end a sequence calmly.

Common Mistakes and How to Correct Them

• Letting the front hip swing back: Adjust hand height or use a block to correct hip alignment
• Collapsing through the chest: Keep arms active and shoulder blades moving in
• Losing balance: Press firmly into both heels, especially the back heel
• Overreaching with the hand: Prioritise spinal length and pelvic containment over depth

Trikonasana Variations for All Levels

• Beginners: Use blocks under the bottom hand and work near a wall
• Intermediate: Add a belt around the wrists and focus on symmetry in the arms
• Advanced: Work with the front foot to the wall and the top hand pressing into the wall

Practice Tips

• Prepare for Trikonasana with standing poses like Utthita Hasta Padangusthasana 1 and 2
• Use props early to build body awareness
• Practice near a wall to explore vertical alignment
• Stay in the pose for 30 seconds to 1 minute on each side

Final Thoughts on Trikonasana (Triangle Pose)

Trikonasana is a timeless pose that can continue to evolve throughout your yoga journey. With the help of props, wall support, and a deeper understanding of alignment, you can unlock new dimensions in the pose. Be sure to watch the free full-length video above to experience these variations in real time.

For more classes like this, visit Yoga Selection’s extensive library of on-demand Iyengar yoga content.

Explore Specialised Yoga Courses at Yoga Selection

The Trikonasana class discussed in this article can be found on yogaselection.com. Yoga Selection is a comprehensive online platform offering a wide range of yoga classes, courses and resources, including specialised courses targeting specific regions of the body.

As a Yoga Selection member, you gain unlimited access to our extensive video library, featuring over 900 on-demand classes. Additionally, explore a diverse range of courses, with two new videos released every week.

Experience the flexibility of joining live classes in real time, allowing for personalised guidance and support. Immerse yourself in a vibrant community that nurtures your growth and provides valuable resources for your yoga practice.

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