Pronunciation: Tree-koh-nah-suh-nuh/Oo-tee-tah Tree-koh-nah-suh-nuh
Meaning: Tri = Three, Utthita = Stretched/Extended, Kona = Angle, Asana = Pose
Pose Type: Standing
Level: Basic

Triangle Pose, or Three-Angle Pose, forms a triangle shape in the final position, hence the name. This foundational standing poses in yoga strengthens and lengthens the hamstrings and groin while opening the shoulders and stretching the hips.

Instructions

Stand with your feet together and arms resting by your sides.

1. Step 1: Inhale and jump to bring your legs apart. Keep your hands at shoulder level, palms facing down, and arms parallel to the floor.
2. Step 2: Exhale, turn your left foot 90 degrees outward and your right foot slightly inward. Bend your body to the left side without bending your knees, and hold your left ankle with your left hand. If possible, rest your left palm entirely on the floor. At the same time, raise your right arm in the air with the palm facing forward and look at your right thumb. Your arms should form a vertical line, and your knees should remain straight. Hold the pose for 15 to 30 seconds.
3. Step 3: Inhale and come back up with your arms at shoulder level, as in Step 1.
4. Step 4: Exhale, turn your right foot 90 degrees outward and your left foot slightly inward. Bend your body to the right side without bending your knees, and hold your right ankle with your right hand, or place your right palm on the floor. Raise your left arm with the palm facing forward, and look at your left thumb. Again, ensure your arms are perpendicular to the ground, keeping your knees straight. Hold the pose for 15 to 30 seconds. 
5. Step 5: Inhale and return with your arms at shoulder level.
6. Step 6: Exhale and jump to bring your feet together, returning to the starting position.

Repeat this process 2 to 3 times as needed.

Tips
Use a block if you experience knee pain or cannot bend down fully. Place your hand on a block inside or outside the foot, depending on what feels best for your body.

Benefits of Trikonasana/Utthita Trikonasana (Triangle Pose)

1. Strengthens legs, feet, and ankles.
2. Boosts metabolism, aiding digestion.
3. It improves balance and aligns the mind and body.
4. Enhances focus by working on balance.
5. Reduces stress, anxiety, infertility, flat feet, neck pain, osteoporosis, sciatica, and symptoms of menopause.
6. Tones multiple muscle groups, including legs, arms, ankles, chest, and abdomen.
7. Supports kidney health.
8. Relieves backache, especially beneficial during pregnancy.