Shatkonasana: Steps, Benefits & Tips

How to Do Six Triangle Pose for Intermediate Yogis

English Name(s)
Six Triangle’s Pose
Sanskrit
शत्कोनसनShatkonasana
Pronunciation
Shut-koh-nah-ah-suh-nah
Meaning
Shatko: Triangle
Asana: Pose
Pose Type
Seated pose, Balance, and Stretch
Level
Intermediate

Shatkonasana at a Glance

Shatkonasana, also called a six-triangle pose, means in the final pose, the different part of your body forms six triangles. The Shatkonasana symbolizes the union of the male and female energies. It is formed from two interlocking triangles, represented by a six-pointed star. It signifies the divine balance and the source of all creation, the Shatkona pose embodies both the male and female forms and is It is often associated with God Shiva and Shakti.

Benefits:

  • This yoga practice helps to activate the internal organs and your abdominal organs.
  • This helps to strengthen your digestive system.
  • This pose helps to strengthen your neck, shoulders, elbows, and knees.
  • It helps reduce the fat in your waist, tummy, and thighs.
  • This yoga posture helps to overcome your stress and anxiety.

Who can do it?

Intermediate and advanced yoga practitioners can do this pose. People with normal flexibility throughout the body can do this pose. People can do this as a pre-workout, for yoga asanas. Individuals who want to activate their whole body can do this pose. Sportspersons and dancers can do this as a warmup.

Who should not do it?

Beginner in yoga should avoid doing this pose on their own. People with spinal issues should avoid doing this pose. Avoid this pose if you are pregnant. Women during their menstruation should avoid this pose. People suffering from abdominal issues should avoid this pose. People with severe injuries or anybody in pain should avoid this pose. Individuals with any recent surgery should avoid this pose.

How to Do Shatkonasana?
Follow the Step-by-Step Procedure

For some, this pose may seem simple, but once you do this pose, you will feel the stretch and full workout of the entire body, and also improves your awareness.

  1. Before you start the Shatkonasana or the seated forward bend twist pose, do a warmup for every part of your joints. Especially your foot, ankles, knees, your waist, your elbows, your shoulders, and your neck. This would help loosen the muscles and joints which helps to make this pose easy.
  2. You can start with the dandasana pose or from the supine posture. Here we will start with the Dand asana pose.
  3. Come into the Dandasana pose, keep your legs straight and active, your back straight and elongated and your arms by the sides of your body.
  4. Take some deep and soft breaths to relax your entire body and release your stress.
  5. Keep breathing and slowly slide your right foot toward your hip, till it forms a first big triangle, and a Big V shape is formed (your knee is pointed upward and feet grounded on the ground).
  6. Now bring your left elbow and rest on the floor and that should be supporting your upper body in a slanting position, wherein the 2nd triangle is formed from your hip to your elbow.
  7. In this position your body is in a slanting position and slightly turn your upper body to your left and your forearms are folded, where your thumb touches your shoulder.
  8. Now lift your left leg fold it from your knee and place the foot over your right thigh, just above the knee, where your toes touch your knee. Here you can see the 3rd triangle between the folded leg (between calf and thigh).
  9. The magic is the 4th angle is formed without any movement by joining the 1st triangle and the 3rd triangle.
  10. Here you need to keep your core and thigh muscles engaged and active.
  11. Now at last fold your right arm and bring your fingers near your ear and the palms facing toward the twist.
  12. Here both your elbows are in line with the shoulder and the right elbow pointing outward (right side).
  13. Your 5th and 6th triangles are in between your folded arms.
  14. This posture now is supported on your left elbow your buttocks and your right foot.
  15. Keep breathing and exhale to give a gentle twist and hold this pose for a few breaths.
  16. Release this pose in the reverse step slowly rest in the Shavasana pose and perform on your right side the same way.

What are the Benefits of Shatkonasana?

  • It is a good pre-workout from head to toe.
  • This strengthens your legs and joints and can reduce your pain and stiffness.
  • This pose is good for athletes as it helps in stretching and strengthening and also improves their endurance and performance.
  • This strengthens your core muscles and your chest.
  • This helps to improve your self-awareness and improves your focus and concentration.

Health Conditions that Might Benefit from Shatkonasana

  • This helps to massage your abdominal organs and helps to keep your digestive system healthy.
  • This strengthens your pelvic floor muscles.
  • This pose helps to reduce extra fat from your waistline.
  • This helps to release stress from your shoulder and neck and helps to improve your body posture.

Safety and Precautions

  • For any injury or surgery, consult your doctor for guidance.
  • Avoid doing this if you have constipation and acidity.
  • People with asthma should avoid this pose.

Common Mistakes

  • Do it on a yoga mat or any soft surface.
  • Beginners learn under the guidance of a yoga teacher.
  • Don’t control your breath.
  • Engage your core muscles.

Tips for Shatkonasana

  • Do this pose on an empty stomach.
  • Use props like a yoga block or folded blanket for support and comfort.
  • It’s required to keep your thigh muscles engaged.
  • Any pain or discomfort, that comes out of the pose.

Physical Alignment Principles for Shatkonasana

  • Right foot grounded.
  • Left elbow on the ground.
  • Your buttocks are grounded.
  • The upper body is twisted to your left from the waist.
  • Right elbow pointing to your right side.
  • Both your elbows are in one line with the shoulder.
  • Your core is tucked into your spine and thigh muscles are active.
  • Your left foot is on your right thigh.
  • Gaze down slightly forward or straight at a particular point, within your comfort.

Shatkonasana and Breath

Coordinating your breath with movement is important for a stable foundation and mindfulness. breathe in deeply and engage your core, hips, and thighs to maintain balance. Exhale and twist your torso and hold the pose, focusing on maintaining core engagement. Your breath should be even and continuous which will support you physically and also promote mental concentration and help you to relax.

Shatkonasana and Variations

  • Use support and props like a soft cushion or a yoga block.
  • Do it with the support of the wall.
  • Bring your elbow to your top knee.
  • Keep your fingertips on the temple.
  • Trikonasana.
  • Boat pose.

The Bottom Line

Shatkonasana, or Six Triangle Pose, is a full body pose where you balance on your elbow, foot and buttocks, forming six triangles. It’s a great workout practice but if you have any injuries or surgeries, you should practice with caution. This asana is not too difficult, but beginners should practice it with a yoga teacher.

This pose has both – physical and spiritual – benefits. You can use variations or props to make it more comfortable. You can engage your core and focus on breathing to stay steady. Practicing it mindfully can reduce stress and tension and leave your body and mind relaxed.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.