The triangle in Trikonasana has many symbolic meanings too - “Mind, Body, Spirit” and their union while practicing the pose; “Past, Present, Future” with the back leg (representing the past), providing the support needed to shape the present and consequently, our future. The front leg and arm reach out to the future. The hips and their placement symbolize the present. However, one needs to have acceptance of the present and past to move into the future.

1. What is Trikonasana, Benefits
The term comes from the Sanskrit trikona, meaning “three
corners” or “triangle,” and asana, meaning “posture.” The
term is often used synonymously with utthita trikonasana
(extended triangle pose).
The number three has popular associations and references
in religions, architecture, vedic literature and so on – such
as the three gunas (Satva, Rajas, Tamas) and the three
doshas (Vata, Pita, Kapha) in Ayurveda, the three key nadis
or energy channels (Sushumna, Ida and Pingala) in Yoga,
the three audible sounds (A-U-M) forming the sacred
symbol OM, and so forth.

2. As per Mythology, the three sides of the triangle personify
the three forces of the Universe - Lord Brahma (Creator),
Lord Vishnu (Preserver), and Lord Shiva (Destroyer or
Transformer). The balance embodied by this trinity is
represented by Trikonasana.
The triangle in Trikonasana has many symbolic meanings
too - “Mind, Body, Spirit” and their union while practicing
the pose; “Past, Present, Future” with the back leg
(representing the past), providing the support needed to
shape the present and consequently, our future. The front
leg and arm reach out to the future. The hips and their
placement symbolize the present. However, one needs to

3. have acceptance of the present and past to move into the
future.
Try it out using these cues:
Stand straight and bring the legs about 3 feet apart.
Extend arms at shoulder height.
Inhale and reach the right arm forward, like you’re
reaching for someone’s hand. Exhale and bend the
torso at the waist, reach the right hand towards the
right foot.
Try to hold the right ankle, use a block next to the
foot if you cannot reach the ankle yet. Reach your left
hand upward, keep it in line with the shoulder.
Keeping the shoulders aligned, turn the head up and
look towards the right hand. Hold for at least 5
breaths. Return to the standing position and repeat
on the other side.
This pose strengthens all of the leg muscles and stretches
the groin, hamstrings, and hips, and opens the chest and
shoulders. It also challenges— and improves—balance and
stability. Some of the other physical benefits of this pose
are:

4. Stretches and lengthens the spine. This pose can
reduce stiffness in the spine and back, resulting in
increased flexibility.
Stimulates your organs. Trikonasana activates your
core and upper body, which can stimulate your
digestive organs, potentially improving your
metabolism.
Reduces stress. Trikonasana can target the lower
back, which is where some people carry their stress.
This pose can help release that tension, resulting in
reduced anxiety and a more stable emotional state.
Variations include Baddha Trikonasana (bound triangle
pose) and Parivrtta Trikonasana (revolved triangle pose).
Try them out using these cues:
In Baddha Trikonasana you’ll follow the above cues
and find a sense of stability.

5. Rotate open the shoulder of the upper arm, bend at
the elbow and place the back of the hand on the back
or near the lower hip.
Reach the bottom arm back and try to clasp
fingertips, or work to grasp at the wrist of the upper
arm.
Keep the hips aligned and rotate the chest open to
the ceiling.
Hold for at least 5 breaths. Return to the standing
position and repeat on the other side.
In Parivrtta Trikonasana you’ll start with legs about 3
feet apart. Extend arms at shoulder height.
Rotate the upper body towards the right foot. You
can bring the left foot in a bit closer and point the
toes more forward (like Warrior 1).
Lean the top body forward half way. Rotate the arms,
reaching the left hand towards the right foot and
reaching the right arm up. Bring a block outside of
the foot until you can comfortably reach.
Keeping the hips squared you can look down,
forward, or up at the right hand. Work on staying

6. balanced and hold for at least 5 breaths. Return to
the standing position and repeat on the other side.
In addition to a range of physical benefits, trikonasana is
believed to unblock energy pathways in the body. It brings
a sense of stability and balance to the body and mind.
Practicing trikonasana daily will bring mental steadiness
and create space for emotional release.
Trikonasana is thought to stimulate the svadhisthana
chakra (sacral plexus). This chakra is the center of creativity,
pleasure and enjoyment. By bringing awareness to this
space in the body, just below the navel center, you can
generate powerful energy in this chakra.

7. The contraindications for this pose are:
Low or high blood pressure
Neck injury
Back injury
Recent hamstring injury – for recovered injuries you
may microbend the front leg while practicing
Weak digestion, move slowly and come out of the
pose if any dizziness or migraine is experienced. If
these problems are present first work on simple
breathing and strengthening the digestive system
before trying again
With a wide range of benefits, few contraindications and
multiple variations, trikonasana is a posture which can be
added to your practice each day. You can watch as it
improves over time and challenge yourself with new
variations and transitions as you progress.