• Trikonasana Group

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  • Begin in Tadasana– Mountain Pose
  • Step the feet far apart
  • Raise the arms out to shoulder level
  • Check that the ankles are stacked under the wrists of the outstretched arms– This is the proper distance the legs must be for one’s height
  • Turn the right foot out to 90 degrees
  • Inhale, on the exhalation extend from the hips out to the right as far as is possible then launch the right arm and hand down to the right shin / ankle or outside of right foot relying on one’s adaptability level of the hips and the knees
  • If the hand reaches lower then put the hand on the beyond the right leg or on the floor on the exterior of the right ankle
  • Extend and open the right side of the body from the hip area thus avoiding any “crunching” on the right side
  • Revolve the chest to the ceiling with the left arm upright however not stiff at the elbow joint
  • The legs are as straight as is possible and comfortable on the knees
  • The thighs rotate outwards, (although there will be a slight inward rotation of the left hip)
  • Gently shrug the shoulders away from the ears
  • Look either:

a)up at the left hand

b)     straight ahead OR

c)      down to the floor

depending on one’s neck and shoulder adaptability and comfort level

  • The back of the legs, the hips and the back must be in as straight a line as possible and the right ankle, the hips, the right shoulder and the left arm ought to likewise be aligned
  • If this isn’t the case, then raise the right-hand man further up the right leg
  • It isn’t how low the right hand is on the leg or the flooring– it can be below the knee or above the knee to ensure correct alignment

Hold for 3-5 breaths as a novice or 8– 10 breaths as a more advanced practitioner

  • Release upright on the breathing in the exact same direction as relocating into the posture
  • Release the arms down
  • Turn the left foot out to 90 degrees and the right foot in a little and duplicate the exact same on the left hand side

3. to ankle

Counterpose /  Pratikryasana:

  • Tadasana, (feet together) or
  • Samasthiti, (feet hip distance apart) or
  • Uttanasana
  • Prasarita Padottanasana for advanced practitioners and in between each side of Trikonasana

Cautions and Modifications:

  • Don’t turn the visit look up at the raised hand if susceptible to neck problems or discomfort or dizziness
  • Don’t stand too broad for Trikonasana to avoid overstretching of the adductor, (inner thigh), muscles
  • If vulnerable to very tight hamstring muscles or problematic knees, bend the leg leaning to slightly, i.e. open the knee joint
  • Use a block for the hand in Trikonasana to help with the postural integrity of the asana


  • Strengthens and tones the legs
  • Stretches and tones the adductor, (inner thigh), and hamstring muscles
  • Strengthens the ankles
  • Strengthens the entire body
  • Reduces fat around the waist and hip area
  • Reduces body weight
  • Relieves backache
  • Activates the psoas muscle
  • Brings elasticity to the hip joints
  • Tones and activates the kidneys
  • Opens and expands the chest to facilitate and enhance breathing


Chakra Association:

Muladhara and Svadisthana Chakra.