Triangle / Trikonasana

Trikonasana is the final posture in the sequence. It is unique in that it provides a good lateral stretch to the spine and strengthens the muscles on the side of the body.


  • Tones the spinal nerves and abdominal organs
  • Improves digestion
  • Gives a lateral stretch to the spine and muscles
  • Improves balance
  • Promotes hip and leg flexibility
  • Strengthens muscles of the sides


1. Stand with the legs either twice shoulder-width or one leg’s-width apart. Turn the left foot to the left, heel aligned with the instep of the right foot. Turn the right foot slightly in. The body is straight, hips are square facing forwards.

2. Rest the left hand on the outside of the left thigh. Inhale, bring the right arm up next to the right ear. Lengthen.

3. Exhale, bend to the left, keeping both hips facing forward. Legs and arms are straight, right arm against the ear. Keep no weight in the lower arm.

4. Hold for 30 seconds, lengthening through the right arm.

5. Inhale back up, return to standing.

6. Repeat on the other side.


  • If there is too much weight in the bottom arm come up out of the pose until the lower arm is free.
  • If your hips rotate come back up out of the posture and start again stopping before you twist the hips.

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