Trikonasana is one of the most recognisable and most liked  yoga asanas . Its energy is just beautiful and gives us that great stretchy feeling.

Here’s why and how to make it a part of your practice.

Take a look at some of the amazing benefits of the pose:

1. It strengthens the knees, ankles, legs, chest, and arms.

2. It opens up the groins, hips, hamstrings,  the chest, spine, and shoulders.

3. It increases both physical and mental stability.

4. It improves digestion and stimulates all the abdominal organs.

5. It helps to reduce back pain and sciatica. It may also be therapeutic for flat feet, osteoporosis, neck pain, and infertility.

6. It reduces stress and anxiety.


How to find your ideal Trikonasana stance?

Begin by taking a stance that feels reasonably wide to you, and then extend your arms out to a “T” shape. If you were to drop a line down from each wrist, you would want your ankles to be at the bottom of those lines. With that in mind, walk your feet in or out accordingly. If you find that you’re losing your balance, shorten your stance and work toward widening it over time.

Getting into the pose

Then turn out your front foot to 90 degrees and your back toes in a little, aligning your front heel to the inner arch of your back foot. Lengthen up through the sides of your waist (let’s assume it’s the right side). You want to feel as though you’re lifting the right side of your rib cage up away from the right side of your pelvis. Then, as you reach out to the side retain as much length in the right side of the body as you can. When you feel that you can no longer maintain that , stop bending to the side and place your right hand either wherever it lands on your leg (but not directly on your knee), or on a block .


You can refer to tadasana to start with and follow the line running from your sternum through the center of your chin, the center of your nose, and the center of your forehead and look ahead. If you’d like to turn your head to look up remember it should not create any extra tension. Tucking the chin back towards the neck a little may help prevent that.

Extra tips

How to avoid hyperextension in the front knee?

Bend your front knee a little, lift up the heel, and engage your calf. Then slowly lower your heel while keeping your calf engaged. Push your foot down into the floor straightening your leg. As long as your calf remains engaged, your leg can be straight—but your knee won’t be able to push back into hyperextension.

Remember about your back leg!

We are often so focused on the front leg that we forget about our back leg. Pressing through the outer blade of your back foot and the entire foot engages your back leg to create a strong base of support along with the front leg. With strong and steady legs, the torso can move more freely .

Encourage the hip opening .

If that’s the part you struggle with engage the buttock of the front leg bit more to create a deeper external rotation there.

Radiate! Expand!

Trikonasana is a strong and energetic pose. Feel that ! With your arms expanding in both directions and your heart open, feel your bright light shining and radiating out of your heart. Think of your limbs expanding out of your core & heart.