Triangle Pose in Bikram Yoga simplified for newbies.

December 26, 2021 4 min read

Triangle Pose in Bikram Yoga

    Trikonasana or Triangle Pose is the master Posture of the Bikram Hot Yoga Series. Trikonasana in Sanskrit is broken down into three parts: Tri has the meaning of "three," Kona has the definition of "angle," and Asana defines "pose." The Triangle Pose is part of the standing series that helps open and stretch your hips and is excellent for strengthening the legs and stretching and strengthening the whole body, including the spine, neck, shoulders, and arms. The Triangle Pose stretches and massages all of your inner organs and helps your heart and lungs work more closely together.

The Set-Up

  To start the Triangle Pose, turn to the side of the room and bring the hands over your head in prayer position. The next movement is to take a giant four footstep out with the arms parallel to the floor and palms facing down towards the ground. You then need to bring the hips forward with the upper body back to have an open chest. Bring shoulder blades more together to help open the chest more. Turn your right foot out at a 90-degree angle, and your heels are in one single line. Sit down into your right thigh till it is parallel to the floor and your right knee is in line with your right ankle. Sitting down low as you can is very important in the Triangle Pose. Keep left leg straight like a bicycle stand with weight in the outer edge of the left foot.

Triangle Pose in Bikram Yoga

Getting Down in Triangle Pose in Bikram Yoga

  Now it is time to pivot and turn to the right with right elbow with right knee and left hand, all five fingers stretching towards the ceiling. You have the right hand extending between the right big toe and the second toe but do not bring the elbow below the knee to do it. The right elbow can be above the right knee, but it can not be below it. The chin should be towards the left shoulder with the left arm with all five fingers stretching towards the ceiling. Your arms are constantly stretching in opposite directions with both hands with all five fingers together. Picture your arms like a clock with your left hand at 12 and your right hand at 600.

  You are working on getting your hips down as low as possible but do not bring your right knee beyond the right ankle. Try and slide your left foot out a little more to give you more space to sit the hips lower. You are simultaneously stretching the upper body towards the ceiling. Focus on creating a triangle between your right armpit and right thigh, which is how the posture got its name.

You will notice a stretching on the left-hand side of the body and a compression and contraction on the right side. Weight should be evenly distributed throughout the feet, and try and keep your feet rooted into the floor. You can slightly rotate the back shoulder towards the back wall to get a twist and more movement in the spine. Try and have your left leg perfectly straight and your left toes facing forward. You can now come out of the posture and turn the right foot inward and the left foot and do the same on the left side of the body.

Conclusion of Triangle Pose in Bikram Yoga


  The Triangle Pose or Trikonasana is the master posture of the Bikram Hot Yoga Series and can be very challenging for new students and experienced yoga practitioners alike. As with all yoga postures, match each movement with an inhale, or an exhale. The first thing to concentrate on is sitting down into the thigh but not bringing the knee beyond the ankle. Sitting down lower will help open up your hips and whole lower body more. You are stretching the upper body up towards the ceiling while you're getting down low, so it may help you visualize your body pulling in opposite directions. The other factor to work on is creating the triangle shape between the armpit and the sitting thigh. I hope this post has helped you in your practice, and good luck with your Triangle Poses. Namaste.

New Teacher's and Student's cheat sheet

  • Arms over your head with hands in prayer
  • Take a big step out to the right four feet apart.
  • Arms are parallel to the floor with palms facing down.
  • Bring your hips forward with upper body back
  • Chest opens towards the front of the room
  • Turn your right foot out to the right at 90 degree angle
  • Bring your right thigh more parallel to the floor
  • Bring the right elbow with the right knee
  • The right elbow can be above the right knee but not below it. 
  • Bring your chin with your left shoulder
  • Look up towards the ceiling
  • The left hand stretches up to ceiling
  • The right hand stretches between big toe and second toe
  • Feel a stretch along the left side of the body
  • Feel a contraction and compression on the right side of the body
  • Bring all five fingers together on both hands
  • Continuously stretching in opposite directions
  • Twist the upper body back towards the back wall
  • Left leg is perfectly straight
  • Left foot is flat on the floor and pointed towards front of the room
  • You need to sit your hips as low as you can
  • You do not bring right knee beyond right ankle
  • Come out of posture. Right foot in and left foot out
  • Does the Triangle Pose on the other side of the body


  • Stretches, strengthens and stimulates almost every muscle, ligament and tendon in the body
  • Activates and stimulates the body's internal organs
  • Marries the heart and lungs – forces them to work together
  • Helps improve the bodies circulation process
  • The Triangle Pose assists in the alleviation of back pain
  • The posture is good for getting your cardio going
  • Helps in the cleansing of the Lymphatic System
  • Posture is good for your abs and oblique muscles
  • Helps improve your immune system
  • Helps improve the bodies stress response
  • Triangle can help eliminate belly fat

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