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  • Home
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    • My Yoga Journey
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How to do Trikonasana, tips & tricks for triangle pose

January 18, 2022 //  by Di Hickman//  20 Comments

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.

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded regularly. However, for exclusive longer format videos sign up for my Patreon community. Each month we explore poses, transitions, and trouble areas. Patrons also get early access to all my videos, along with lots of other benefits.

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
yoga teacher demonstrating triangle pose at the wall

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.

yoga teacher demonstrating triangle pose difficulties

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!

yoga teacher demonstrating triangle pose using blocks

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.

yoga teacher demonstrating triangle pose at the wall

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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how to do trikonasana triangle pose

Want more yoga?

If you’re looking for real yoga for real bodies, consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. On the other hand, other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel.

Questions

  • Do you find trikonasana tricky?
  • Which of the tips shared surprised you?
  • Are there other yoga poses you find challenging?
Previous Post: « Office chair yoga for lower back pain 10 min class
Next Post: Slow Sun Salutation for Beginners – 15 Min Class »

Reader Interactions

Comments

  1. Viano

    January 26, 2022 at 10:07 pm

    We used to do this when we were younger. I just thought it was a common exercise. Had no idea it was called that.

    Reply
    • Di Hickman

      January 27, 2022 at 9:36 am

      Lots of movements we do as kids are yoga poses, quite funny really

      Reply
  2. Clarice

    January 26, 2022 at 10:25 am

    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.

    Reply
    • Di Hickman

      January 27, 2022 at 9:33 am

      Using the wall is great for starting out to get alignment with support of the wall

      Reply
  3. Jenny

    January 22, 2022 at 12:59 pm

    I have recently started yoga and although I find it tricky it also makes me feel amazing!

    Reply
    • Di Hickman

      January 27, 2022 at 9:26 am

      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

      Reply
  4. Chris G

    January 19, 2022 at 7:17 pm

    Thank you for explaining. I am trying to start getting in better shape mentally and physically and yoga is great for both.

    Reply
    • Di Hickman

      January 27, 2022 at 9:16 am

      Definitely great for both! Thanks for stopping by!

      Reply
  5. Lori Bosworth

    January 19, 2022 at 7:46 am

    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!

    Reply
    • Di Hickman

      January 27, 2022 at 9:15 am

      Yep, looked at your recent yoga post and would highly recommend a block!

      Reply
  6. Rebecca Smith

    January 19, 2022 at 3:03 am

    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!

    Reply
    • Di Hickman

      January 27, 2022 at 9:14 am

      Thanks, yes we all need a little support sometimes!

      Reply
  7. Amalia

    January 19, 2022 at 3:02 am

    I have tried that before with a good friend of mine and love it!

    Reply
    • Di Hickman

      January 27, 2022 at 9:14 am

      that’s awesome, did you do partner yoga?

      Reply
  8. Samantha Donnelly

    January 19, 2022 at 1:36 am

    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

    Reply
    • Di Hickman

      January 27, 2022 at 9:14 am

      Absolutely, it’s a full-body holistic movement practice, give it a try!

      Reply
  9. Scatchy

    January 18, 2022 at 1:42 pm

    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.

    Reply
    • Di Hickman

      January 18, 2022 at 5:07 pm

      Absolutely! Yoga is great for mobility, strength, and relaxation! Give it a try!

      Reply
  10. Alvern

    January 18, 2022 at 1:21 pm

    This looks like an interesting way to keep your body fit and flexible. It looks like you’re back doing your yoga.

    Reply
    • Di Hickman

      January 18, 2022 at 5:07 pm

      Definitely feeling like I’m back on track!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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