One yoga pose that gets a bad rap is Trikonasana, triangle pose. But, you can take the tricky out of your Trikonasana with my tips and tricks. If you’re looking for a more comfortable way to explore triangle, then keep reading for how to do Trikonasana in a more anatomy-friendly way.
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How to do trikonasana step by step
- Begin standing with your feet comfortably wide.
- Turn the right foot to the short edge of your mat.
- From the right hip hinge over the right leg
- Right hand connects to ankle, floor, or block
- Rotate the trunk to the left, heart shining to the long edge side of your mat
- Left arm can rise to the sky
The biggest mistake in Trikonasana
Many yoga teachers are still using the traditional cues for Trikonasana not realizing that our bodies don’t move efficiently, or comfortably in those ways. One such cue, often heard in yoga studios is to “keep your body between two panes of glass”. Which leads to a less than optimal triangle pose. And for many, getting stuck.
Plus it just feels horrible. Don’t believe me? try it! Keeping the pelvis static doesn’t allow fluid movement from the hip joint. And, you end up bending the spine to reach down. Instead, I’m going to offer this really crazy suggestion.
ALLOW YOUR PELVIS TO MOVE!
Not a whole bunch, but just allow the pelvis on the back to slide forwards, and even down a little. This allows more movement at the front leg hip joint and gives the head of your femur space to move into the socket.
When thinking about how to do trikonasana this is the main point I want to get across. Stop thinking the pelvis has to be parallel to the long edge of your mat. Your body is made of curves, stop trying to straighten it!
More tips and tricks for triangle pose
After dispelling the major sticking point of how to do trikonasana, there are a few other tips and tricks I want to share. Firstly, if you move the pelvis and your hand doesn’t reach the floor and you feel you need support, then use yoga blocks. Seriously, stack those suckers up!
Remember, blocks have different heights. Use them. Secondly, the top arm does not have to reach up! I know, I just blew your mind. But if it’s not comfortable in your shoulder to reach up, don’t. Leave the hand at the hip, chest, back “pocket”. Wherever it feels comfortable. Also, if you are extending the arm overhead think about its position. One common thing I see is rather than reaching UP, people over-extend and reach behind them. Hello, ego! Instead, ensure you are aligning arm, shoulder, shoulder, arm.
Thirdly, head position. In all the insta-pics the yogi’s are looking up. Newsflash, you don’t have to! Just as we have one side that’s stronger, we have one that’s more mobile. I know for me, I prefer turning my head to the right. It’s just more comfortable. So, explore!
and the best beginner tip for how to do Trikonasana
Try it against a wall! Seriously. For beginners, I always suggest this as the wall gives us feedback. Using my example in the video tutorial one side of the pelvis will touch the wall, the other won’t! For the top arm, if the top shoulder doesn’t touch the wall neither should the arm or hand! The wall can be a valuable tool in learning yoga alignment, give it a try when learning how to do trikonasana.
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- Do you find trikonasana tricky?
- Which of the tips shared surprised you?
- Are there other yoga poses you find challenging?
We used to do this when we were younger. I just thought it was a common exercise. Had no idea it was called that.
Lots of movements we do as kids are yoga poses, quite funny really
Thank you for sharing this tutorial on how to do the trikonasana properly. It’s doable and I think I can do this. Will take your advice and try this against the wall.
Using the wall is great for starting out to get alignment with support of the wall
I have recently started yoga and although I find it tricky it also makes me feel amazing!
Me too! Glad you are enjoying your practice, let me know if you have questions. I’m a yoga teacher so can help where needed
Thank you for explaining. I am trying to start getting in better shape mentally and physically and yoga is great for both.
Definitely great for both! Thanks for stopping by!
I recently tried Triangle Pose since I am starting yoga again. I agree it is not a natural pose. I will have to get a yoga block; that would make it easier!
Yep, looked at your recent yoga post and would highly recommend a block!
I love how you seek to make it easier for people to understand – this position has always seemed tricky to me but you have explained it much better and offered a better solution which is great!
Thanks, yes we all need a little support sometimes!
I have tried that before with a good friend of mine and love it!
that’s awesome, did you do partner yoga?
You make it look so easy, I do need to start to look into trying out yoga for so many reasons, it really does help with both mind and body which I need all the help I can get
Absolutely, it’s a full-body holistic movement practice, give it a try!
I was always curious about yoga. I think it would help me a lot with relaxing my mind and also because I work a lot of behind the computer – so back pain is my enemy n.1. Great article, I should finally try it.
Absolutely! Yoga is great for mobility, strength, and relaxation! Give it a try!
This looks like an interesting way to keep your body fit and flexible. It looks like you’re back doing your yoga.
Definitely feeling like I’m back on track!