Ibiza yoga: How to do Trikonasana


POSE: Trikonasana

MEANING: Trikon means triangle or a three-angle posture.

BENEFITS: Although officially a spine extender, it also very effectively stretches the entire body – hips, hamstrings, groins, calves, shoulders, chest and spine!

  • Stimulates the abdominal organs
  • Strengthens the thighs, knees and ankles


  • Stand in Tadasana. And step your feet about four feet apart. Raise your arm up to be parallel to the floor and reach them out from your heart centre and widening your shoulder blades – think strength, rather than rigidity here!
  • Turn your right foot out to a 90-degree angle and your left foot in about 45 degrees. Check that the heel of your right foot is in the centre of your back left foot. And that your right thigh is pointing over your knee.
  • Exhale and extend your torso over the right thigh – bending from the hips rather than the waist.
  • Press the outer left heel to the floor and rotate your body up towards the sun (let’s hope it’s out!). Lengthen both sides of the body.
  • Rest your right hand on your shin, ankle or the floor and stretch your left arm up towards the ceiling. Keep your head neutral – gently turned up towards your fingers.
  • Stay here for 30 seconds to one minute and breath long and soft.
  • Inhale back up to standing and repeat to the other side.

HELPFUL HINT: Don’t try to go too far. Less is (like most things in life) usually more. So aim high! Only take your hand down to the shin and see if you are still extending the spine. If you feel you are compromising the spine’s integrity, then come higher. We have tendency to think we must be doing the posture better if our hand is on the floor. But remember, yoga is about how you feel and how your body feels in the pose, not how far you get! Leave that ego behind…