How to do Trikonasana
- Stand with the feet about a leg-length apart.
- Turn the right foot out 90 degrees and the left foot in slightly; line up the right heel with the left arch.
- Raise the arms to shoulder height.
- Reach out over the right leg, then lower the right hand to the shin, ankle or a block.
- Stretch the left arm up so both arms make one line, and look up, ahead or down.
- Hold for 5 breaths.
Coming out of the pose
- Inhale and come up with a long spine, turn the feet forward and repeat on the other side.
Alignment cues
- Lengthen both sides of the waist evenly.
- Front knee stays straight but not locked.
- Back foot presses firmly into the floor.
- Chest opens toward the side, not toward the floor.
Beginner version and props
- Rest the lower hand on a block or a chair.
- Practise with your back against a wall to keep the body in one plane.
- Look down if the neck is sensitive.
Benefits
- Stretches the hamstrings, hips and sides of the body.
- Strengthens the legs and core.
- Helps open the chest and shoulders.
Who should take care
- With neck problems, keep the gaze forward or down.
- With low blood pressure, come up slowly.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Collapsing the bottom side of the waist to reach the floor.
- Locking the front knee.
- Leaning the torso forward.
In a sequence
Before it: Tadasana (Mountain Pose)
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.