Trikonasana, or Triangle Pose, is a foundational standing yoga pose that enhances strength, stability, and flexibility. This posture stretches the legs, spine, and obliques while improving balance and body alignment.

Benefits of Trikonasana

• Strengthens the legs, knees, and ankles
• Stretches the hips, hamstrings, and spine
• Opens the chest and shoulders, improving posture
• Enhances balance and coordination
• Stimulates digestion and relieves lower back pain

Step-by-Step Instructions

1. Find Your Starting Position
Stand in Tadasana (Mountain Pose) with feet hip-width apart. Take a deep breath to ground yourself and engage your core.

2. Step into a Wide Stance
Step your feet about 3-4 feet apart, keeping them parallel. Extend your arms out to the sides at shoulder height with palms facing down.

3. Position the Feet Correctly
Turn your right foot outward at a 90-degree angle so that your toes point forward. Keep your left foot slightly turned in at about 15 degrees. Align your right heel with the arch of your left foot.

4. Extend and Reach Forward
Engage your thighs and lengthen your torso. Slowly extend your right arm forward, keeping your hips open. Keep your left arm lifted and aligned with your shoulders.

5. Lower into the Pose
Drop your right hand down, resting it on your shin, ankle, or the floor outside your right foot. If flexibility is limited, place your hand on a yoga block. Keep your left arm reaching up toward the ceiling.

6. Align Your Body
Keep your chest open and avoid collapsing forward. Your gaze can be directed forward, upward, or downward, depending on comfort. Engage your core to maintain balance.

7. Breathe and Hold
Hold the pose for 20-30 seconds, breathing deeply. Focus on elongating your spine and grounding your feet into the mat.

8. Release and Switch Sides
To exit, inhale as you lift your torso back up to standing. Turn your feet to face forward and repeat the pose on the other side.

Modifications and Tips

• If balance is challenging, use a yoga block under your bottom hand.
• Avoid overextending the knees by keeping a micro-bend in the front leg.
• Keep your neck relaxed and avoid straining by adjusting the gaze accordingly.
• Engage your core and thighs for better stability and strength.

Trikonasana is a powerful and energizing pose that builds strength while improving flexibility and stability. Regular practice of this posture will enhance both physical and mental balance.