Overview
Triangle Pose, or Trikonasana, is a classic standing posture in yoga that emphasizes strength, length, and alignment. It builds physical stability while opening key areas of the body. The name “Trikonasana” comes from the Sanskrit tri (three), kona (angle), and asana (pose), referring to the triangle shape formed by the body during the movement.

How Long to Hold It
Hold for 30 to 60 seconds on each side, breathing steadily. Beginners can start with 30 seconds and build up gradually.

Posture Tips

• Keep both legs straight, but avoid locking the front knee. Engage the thigh muscles to protect the joint.
• Press firmly through the outer edge of your back foot for balance.
• Stack your shoulders and extend the top arm directly above the bottom, creating a vertical line.
• Imagine lengthening both sides of your waist equally, especially the underside.
• Avoid collapsing forward. Keep the torso aligned with the front leg, not dropping into the hips.

Muscles Targeted

• Hamstrings and inner thighs (stretching the front leg)
• Gluteus medius and minimus (supporting lateral movement)
• Obliques and quadratus lumborum (engaged for side bending)
• Spinal stabilizers and erector spinae (helping keep a long spine)
• Shoulders and chest (opened through vertical arm extension)

Yoga Moves to Flow Into After Triangle Pose

1. Extended Side Angle Pose (Utthita Parsvakonasana) – deepen the side stretch with a bent front knee
2. Half Moon Pose (Ardha Chandrasana) – shift weight forward into a balancing variation
3. Warrior II (Virabhadrasana II) – transition seamlessly into this strong standing pose
4. Wide-Legged Forward Fold (Prasarita Padottanasana) – widen stance and fold forward to release tension

Recommended Daily Practice

• 2 to 3 repetitions per side per day
• Best done during warm-up or the middle of a sequence
• Focus on form over duration, even if it means shorter holds initially
• Incorporate into a broader routine 5 to 6 times a week for increased flexibility and strength in the hips and spine

Conclusion
Trikonasana trains awareness of body alignment while developing core strength, stability, and openness. It’s ideal for improving balance, posture, and flexibility. When done regularly with attention to detail, it becomes both energizing and grounding.