I have loved Trikonasana (triangle pose) since I first practiced it and felt the possibilities for easing my lower back pain through both stretching and strengthening. What I didn't understand then were the endless possibilities of Utthita Trikonasana (extended triangle pose). As a one-sided pose (especially when you stay in the pose longer), you have a wonderful opportunity to evaluate each side and what each side needs. This is a pose I come back to over and over, and one I almost always include in my practice.

Trikonasana is often known even to those brand new to yoga (and some who've never even done yoga). It's usually one of the first poses taught in Iyengar Yoga. It can be made accessible for beginners of all levels but also an asana you can use so many different ways, making it an incredibly adaptable pose that even the most experienced practitioners can play around with nearly endlessly.

Can you tell what I'm working on in each of the versions? I played around with the height of the support for my bottom-hand. I moved to the wall, working both with my back to the wall to help bring my back-leg-hip and top-arm-shoulder to the wall and facing the wall to press my top-hand to the wall to move my top-shoulder back. I used the chair back and counter in different ways to focus on extension to the side. And, I used the wall for my back heel for stability and then used the wall for my back heel and low rope for my hips (photos on bottom corners).

Working away from the wall, there's a significant balance and stability component. Then, when you move to the wall, you can focus a bit less on balance, looking more towards the stretch and rotation required for the pose. And, as with any pose, you can go back and forth between all the versions, working wherever you need at that particular moment.

I hope you also love Trikonasana. If you do (or even if you don't), maybe one of the variations above will help you gain a new perspective on this foundational pose.

Pose Details:

Utthita Trikonasana - Extended Triangle Pose (utthita = extended, stretched; tri = three; kona = angle; asana = pose, seat)

Tones and strengthens legs, removes stiffness in legs/hips, relieves back ache, strengthens ankles.

Personal experience: I find Trikonasana does a lot for me. As a standing pose, I work on leg strength. If practicing away from a wall, I'm working on balance and stability. My low back and hips tend to be tight, and I find Trikonasana allows me to stretch these areas somewhat dynamically, since I'm not only stretching, but also rotating to turn my torso upwards.