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Triangle || Trikonasana


TRI || three  Kona || angle ASANA || Posture

Primary Purpose of Triangle || To Strengthen the legs, elongate hamstrings and lower back, lengthens the side body

Benefits of Triangle


  • legs (quadriceps, hamstrings, psoas)
  • buttocks (gluteus maximus)
  • back (erector spinae)
  • abdomen (obliques)
  • shoulders (deltoids)
  • arms (triceps)


  • legs (hamstring, adductors)
  • buttocks (gluteus maximus, medius, minimus)
  • chest (pectoralis)


  • abdominal and pelvic organs


  • circulation
  • digestion


  • constipation
  • menstrual and menopausal discomfort
  • stress and anxiety
  • and prevents rheumatism, scoliosis, osteoporosis, sciatica


  • concentration
  • coordination
  • endurance

Proceed With Care

  • if you have uncontrolled blood pressure or heart conditions – practice without long holds, keep top arm on hip
  • weak back muscles – use props to support body weight
  • neck discomfort – keep head facing forward or down, not up

Avoid Posture 

  • if you have recent or chronic knee, hip, abdomen or shoulder injury, inflammation or pain
  • if you have a headache

Common Misalignments To Look Out For

  • Stance is too wide
  • Hyper-extension of the front knee
  • Collapsing through the waist and reaching too far towards the ground misaligning the spine
  • Internal rotation of the front femur (front foot slightly pigeon toed)


  • Shortening the stance and bring the back toes slightly to 45 degrees
  • soften the front knee (encourage a micro bend)
  • rest hand on a block to prevent collapsing through the waist
  • slightly externally rotate the front femur bone and internally rotate the back femur bone

Dive into Triangle Pose With Ilona!

Explore Triangle Pose! After a short warm up I will guide you into the expression of the pose. Notice sensations in your body but focus on your breath.  Notice differences from side to side.  Grab a block if you have one.

How did it go?

Triangle is one of those poses that will surprise you. I love using a block with this one as it brings the ground closer which helps my chest open up towards the sky even more which allows the spine to remain neutral/straight. How did it got for you? What did you notice? Let me know!




Manduka Cork Yoga Block
Jade Yoga Mat


Moon Yoga
Mindfulness 1:1

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