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Trikonasana yoga benefits its variations and steps

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The Nomenclature

Trikonasana is also known as the ‘Triangle Posture’. The term ‘Trikonasana’ is derived from the Sanskrit words ‘Tri’ meaning ‘three’; ‘Kona’ referring to ‘angle’; ‘Trikona’ connoting triangle and ‘Asana’ meaning ‘Posture’. Therefore ‘Trikonasana’ means assuming a posture whereby your feet resembles the three sides of a triangle.
Important Points

  • The standing method used in this Trikonasana variation is akin to the one used in Chakrasana. The only difference is in the position of the legs.
  • Trikonasana is an alternative to Ardha Matsyendrasana. Both operate on the same principles.
  • Pregnant women should not practice this asana.


  • Commence this asana by standing erect.
  • Place your feet comfortably apart (generally a 24 inches or the measurement of two common rulers should suffice).
  • Do the movements rhythmically and as if they flow form one side to the other.
  • Once you place your feet in the comfortable position, keep them stiff and straight.
  • Neither should you lift your feet from the ground nor allow them to slip.
  • Slowly inhale.
  • As you exhale, do the following exercise.
  • Now stretch your arms sideways.
  • Keep them parallel to the ground.
  • Extend them at the shoulder level.
  • Rotate your head and trunk to your right side.
  • Bend down.
  • Place your right fingertips on your left toe.
  • Stretch your left arms perpendicularly upwards.
  • Transfer your gaze towards the right toe and then again at the raised fingertips.
  • Look towards the raised left fingertips.
  • Completely exhale!
  • Remain in this position for at least five seconds.
  • Stand erect and relax!
  • Take a deep breath slowly.
  • Hold on to your breath for about five seconds.
  • While you exhale, repeat the above movement with the opposite side.
  • One round is completed when you do Trikonasana both ways.
  • You can thus carry out three rounds.

Breathing Exercise to Relax

  • Before commencing a round, breathe normally.
  • The novices can continue breathing normally while doing Trikonasana.
  • After you master the art, slowly inhale deeply as you stretch out your arms sideways.
  • Gradually exhale completely as you twist sideways your trunk.
  • Keep on holding out to your breath as you touch the toe.
  • It’s only when you return to the original position that you inhale again.
  • After completing the three rounds, you should keep the feet in the same position.
  • Now, bend downward from the waist and exhale even as you slowly swing the hands sideways five times.
  • Gradually return to the standing position and inhale.
  • Wait for about three seconds. Breathe normally.
  • Again, do this bending downward breathing movement.
  • You can do this thrice.
  • This breathing exercise (as you comfortably stretch your legs and gradually swing your hands sideways) can be done whenever you feel tired or fagged out say during a busy day or after jogging, hiking, sprinting or even after doing some strenuous exercise or job.


  • You can also make use of the variation.
  • Of course, after you do the first model mentioned above, you can do the variation model as a supplement to the former.
  • The variation model is done in the following manner:
  • Remember that the variation model can also include three rounds. One round consists of movements in both sides. Therefore three rounds would mean total movements of six movements.
  • Having completed the rounds in the first stage, relax and breathe normally for about three seconds.
  • Stand erect with your feet comfortable apart.
  • Keep the fingers close together.
  • As you slowly inhale deeply, slowly make your hands tense by your sides.
  • Raise the right arm overhead.
  • Keep the right palm turned upwards and the left palm by your side open downwards.
  • The inside portion of your right upper arm should be touching your ears.
  • Look ahead.
  • Stay in this position as you complete inhalation. This is the time to begin the actual variation model.
  • Commence the variation model as you begin exhaling.
  • Keeping the shoulder raised, slowly bend together your head, trunk and the shoulders right from the waist to your left.
  • Don’t bend your raised arm at the elbow.
  • Keep your knees and hips still and stiff as you bend the right arm laterally over the left leg.
  • Press the raised upper arm against your ear.
  • Stretch out to the maximum limit.
  • Remain in this position for about five seconds as you complete the exhalation and return to standing position.
  • Slowly inhale deeply.
  • Wait for about three seconds. Breathe normally.
  • Repeat the exercise the other side.
  • One round consists of bending both ways once.
  • So you can do four rounds to complete a cycle.
  • Having completed one cycle, do the bending downward breathing movement thrice.
  • After you do the bending downward breathing movement thrice and return to the standing position, breathe normally.


Trikonasana has advantages for the entire body – therapeutical as well as physical.


  • Trikonasana is an ideal exercise to alleviate pains in various portions of the body.
  • You will get relief from pains in the knees, waistline, joints, hips, elbows and the neck besides back pain.
  • If you suffer from sciatica, do Trikonasana slowly.
  • Trikonasana improves digestive power.
  • Trikonasana also boosts appetite.
  • Constipation is cured.
  • Regular movement of bowels is ensured.
  • Urinary problems also get cured.
  • Trikonasana is particularly effective against enteroptosis.

Physical Advantages

  • Your entire body gets stretched.
  • Therefore, Trikonasana limbers up the entire body.
  • Women can use Trikonasana to exercise their pectoral muscles (that hold the breasts).
  • Trikonasana corrects posture.
  • The regular practitioner of Trikonasana will also gain in height.
  • Trikonasana grants a dedicated practitioner grace and the optimum posture according to his/her constitution.
  • Trikonasana is ideal for people who basically have a sitting job. This asana can be easily done in the workplace too. Trikonasana can also be done the first thing in the morning to get over lethargic feeling.
  • Your back will remain straight.
  • Trikonasana loosens up your pelvis region.
  • Your body will become well proportioned.
  • Minor deformities of the shoulders and legs are corrected.
  • Trikonasana makes your hips and waist flexible.
  • Your adrenal and thymus glands will be stimulated.
  • Your face besides the parathyroid and thyroid glands get increased blood supply.
  • When you do Trikonasana, you will also exercise your eyes.
  • Trikonasana further exercises the buttocks and the hips.
  • Your excess flab in the hips, waist and abdomen will be reduced.
  • Trikonasana massages the flanks.
  • The pelvic organs and the abdominal muscles are stretched and exercised.
  • Tension marks in the neck is checked.
  • Trikonasana expands the chest by stretching the chest muscles.
  • The intercostal muscles are alternately stretched and relaxed.
  • When you do Trikonasana, the entire vertebral column becomes flexible.
  • The vertebral column goes through a vibrant rotary twist and a lateral stretch.
  • Trikonasana works upon all the lateral muscles and ligaments.

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