Trikonasana, the Triangle Pose, creates a long diagonal line from the back heel to the top fingertips. It is both a stretch and a strengthener — legs work, the side waist lengthens, and the chest turns toward the sky.
Practise it slowly. The aim is space in the torso, not how close the hand gets to the floor.
How to practise
- Stand with the feet 3–4 feet apart. Turn the right foot out 90° and the left foot in slightly.
- Inhale and extend both arms to shoulder height, palms down.
- Exhale, reach the right arm forward, then lower the right hand to the shin, ankle or a block. The left arm rises.
- Stack the shoulders. Gaze can be up, forward or down — choose what is kind to the neck.
- Press the back heel down. Inhale to rise. Repeat on the left.
Hold 20–40 seconds on each side. Repeat twice.
Benefits
- Stretches hamstrings, calves, hips and side body
- Strengthens the thighs and knees
- Opens the chest and improves breathing
- Stimulates digestion and reduces stiffness in the waist
Precautions
Bend the front knee slightly if the hamstrings are tight. Avoid deep side-bending in neck injury, vertigo or late pregnancy unless guided.
