Trikona  = Triangle, Utthita = Stretched/Extended,  Kona = Angle, Asana = Pose or Posture

It is a foundational standing pose in yoga that strengthens and lengthens the hamstrings and groin while also opening the shoulders and stretching the hips. 

Steps

1. Step1:Inhale,  jump and bring your legs apart like this, keep your hands at shoulder level, with the palms facing the ground. Keep the arms parallel to the floor.
2. Step 2: Exhale, turn your left foot 90 degree and right foot slightly inwards and bend your body to the left side without bending your knees, and hold the left ankle with the left hand, if possible left palm should rest completely on the floor, at the same time, raise your right arm in the air with the palm facing the front and look at your right thumb.Your arms should form a vertical line and your knees should be straight. Hold the pose for 15 sec to a min.
3. Step 3: Inhale, come back straight with your arms at the shoulder level, just like step one. 
4. Step 4: Exhale, right foot 90 degree and left foot slightly inwards,  bend your body to the right side without bending your knees, and hold the right ankle with the right hand or palm on the floor. Raise your left arm in the air with the palm facing the front and look at your left thumb. Again, your arms should be perpendicular from the ground without bending your knees. Hold the pose for 15 sec  to a min.
5. Step 5: Inhale, come straight with your arms at the shoulder level. 
6. Step 6:  Exhale, jump and bring your feet together just like the starting position.
7. Repeat this process 2 to 3 times as needed.

Tips

If you have any pain on your knees or are not able to go down, you can use a block. Place your hand on a block on the inside or outside of the foot depending on what feels best for your body and bend on your sides.

Benefits of Trikonasana/Utthita Trikonasana (Triangle Pose)

1. Strengthens your legs, feet and ankles.
2. Boosts metabolism and in turn aids digestion.
3. Improves balance and aligns the mind and body.
4. Trying to bring balance with this yoga pose helps develop focus.
5. It also reduces  stress, anxiety, infertility, flat feet, neck pain, osteoporosis, sciatica and symptoms of menopause.
6. It helps in toning many muscles such as legs, arms, ankles, chest, and abdomen.
7. The movement is good for kidney health as well.
8. Relieves backache, especially during pregnancy.