Trikonasana (a)

Triangle Pose

step by step

1 Start standing in Tadasana. Take a big step towards the back of your mat with your right leg. The distance between the two legs should be equivalent to about the length of one leg. Turn the toes of your right foot in towards the right and put the heel down.
2 Stretch your arms and lift them at shoulder height. The shoulders are relaxed and the arms form a straight line. The palms of the hands are turned towards the ground.
3 The legs are tense and the knees unlocked. Upon exhaling, pull the right hip towards the back. Bend forward starting from the hips and lean your upper body forward. Keep your arms parallel to the ground.
4 When you feel that you can’t go any further, slip your left arm down and touch the ground or your shin with your fingertips. Lift your right arm up towards the sky, keeping both arms in a straight line. Relax the shoulders.
5 If your neck allows you to, turn your head and your gaze to the inside of the right arm. If it’s not possible, your gaze stays focused in front of you.
6 Maintain the position for 30 seconds to one minute and then repeat the different steps on the other side.
Tip: when you’re in this position, imagine that you are between two walls so that the body stays straight.


  • Relieves stress, backaches and symptoms of menopause.
  • Stimulates digestion.
  • Stretches the hips, hamstrings and external oblique muscle.

contraindictions and warnings

  • If you have neck problems.
  • If you suffer from diarrhoea or headaches.
  • Not recommended if you have high or low blood pressure.

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