Trikoṇāsana
A wide-legged stance folding sideways, a long, cooling line from heel to fingertips that opens the whole side body.
How to practice
Inhale to reach; exhale into the fold; slow, cooling breaths while holding.
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Step the feet wide; turn the right foot out 90° and the left toes slightly in, heels aligned.
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Inhale and raise the arms to shoulder height, palms down.
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Exhale and reach long over the right leg, then lower the right hand to the shin, ankle or a block.
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Rotate the chest open, stacking the shoulders; extend the left arm straight up.
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Gaze down, ahead, or up at the top thumb; hold 3–6 breaths.
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Inhale to come up; repeat on the second side.
Benefits
- Stretches and strengthens the thighs, knees, ankles and hips
- Opens the shoulders, chest and side waist
- Stimulates digestion and abdominal organs
- Relieves stiffness in the neck and lower back
Contraindications & cautions
- Neck strain, look down or straight ahead instead of up to the top hand
- Low back injury, place the lower hand higher, on a block or the shin
- Dizziness or low blood pressure, come out of the pose slowly
Skip or modify the pose on days a caution applies to you, and work with a qualified teacher for injuries, pregnancy or health conditions.
Watch a free guide
A free video walkthrough from a public teacher, loaded only when you scroll to it, via YouTube's privacy-enhanced player.
In the tradition
Side-bending poses are traditionally described as cooling and opening, welcome medicine for pitta’s heat, while the wide stance and lifted chest shake loose kapha’s sluggishness. Few poses lengthen the body from heel to fingertip in one honest line.
Sources & further reading
- Light on Yoga , B. K. S. Iyengar (Utthita Trikoṇāsana)
- Triangle Pose (video guide) (opens in a new tab) , Yoga With Adriene, Foundations of Yoga
Classical citations mark where a tradition is drawn on; modern books and videos are shared as further guidance, not as prescriptions.