Trikonasana or Utthita Trikonasana

(Extended Triangle Pose)


  • Stand on the floor with an erect spine.
  • Widen the distance between two legs, about 2-3 feet. (As per body height)

  • Turn right feet by 90 degrees and left feet by 15 degrees.

  • While inhalation raises arms beside the body parallel to the floor.

  • Exhale and bend torso right, as right-hand touches the floor near right feet and left hand in the air.

  • Turn head left and gaze toward fingers of the left arm.

  • Maintain balance, don’t bend forward or backward.

  • Make sure that weight of the body is equal on both feet, both hands and legs should be stretched.

  • Hold the position for 2- 3 minas per capacity.

  • Release and repeat the procedure on another side.

  • Repeat asana 4-5 times on each side.

  • Releasing procedure

  • On inhalation raise torso up.

  • Release arms, place the leg in original position and relax.

Beginners Tip

  • Perform in front of the wall if feel unsteady in the pose.
  • For beginners, if the distance between two legs is more, balancing posture might be difficult, lower the distance as per capacity to maintain balance.

  • For beginners, it might be difficult to place the palm of the lower arm on the floor than place palm on the shin or on hip, don’t overstretch.

Precautions and Contraindications

  • Diarrhea
  • A headache

  • High or Low blood pressure

  • Neck pain

Benefits of Trikonasana or Utthita Trikonasana

  • Stretches and strengthens the thighs, knees, ankles, shoulders, chest, and spine muscles.
  • Stimulates the abdominal, reproductive organs.

  • Improves digestion, circulation.

  • Increase Energy, sense of balances and focuses.

  • Useful in stress, anxiety, flat feet, neck pain, osteoporosis, sciatica.

  • Release a backache especially in menstrual phase and second trimester of pregnancy also.

Preparatory Poses

  • Tadasana
  • Vrksasana

Follow-up Poses

  • Standing poses, seated forward bends, or twists