Yoga can help you tune in to your inner voice and improve your health. Yoga involves many postures and asanas. You can use your senses and sensations to enhance your health, from head to foot. Trikonasana, one of the most important postures in yoga, has many benefits. Your body is full of infinite energy. This simple Triangle pose will help you tap into the flexibility that lies deep within.
Trikonasana is a pose where your body forms an extended triangle. This gives you an excellent stretch for your legs and trunks. This will help you stretch your arms, legs, and muscles. TRI-three, KONangle means that the body points in three different directions. This is the accurate triangle pose. This asana strengthens the ligaments, improves flexibility, and helps to lose fat from one side of the body. Sri B K S Iyengar explains in his book “YOGA: THE PATH TO HOLISTIC HEALTH” that with practice, one can move from the physical body to the physiological body by activating organs, glands, and nerves. Iyengar mentions that this asana is critical in reaching such a state.
Trikonasana (Triangle Pose) Basics
Trikonasana is a fundamental yoga pose found in almost every system of yoga. It’s almost certain that you will encounter it during your first few yoga classes. And you’ll likely keep running into it repeatedly for many years.
The triangle yoga position conceals its power as a hamstring stretch. With strong legs and planted feet, the chest can twist and expand. Triangle yoga poses to strengthen the chest, shoulders, and legs while stretching the hips, hamstrings, and groin.
- Also known as the Extended triangle pose
- TargetsHamstrings and hips (opener), groin, chest
- Level: Beginner
- Sanskrit: Utthita Trikonasana
- Pose Type Standing
Now. Let’s now look at the benefits and steps of Trikonasana.
8 Trikonasana benefits beyond the mat
- It relieves flatulence, acidity, gastritis, and indigestion. This pose helps to refresh our bodies and stimulates our digestive systems, keeping us productive and healthy all day.
- The triangle pose is achieved by bending your body to both sides simultaneously. This improves flexibility and can alleviate backache.
- It corrects the alignment of the shoulders and gives them the perfect shape.
- Trikonasana is a full-body exercise. Trikonasana involves the whole body. It also helps with neck sprains.
- Continued movements and stretches strengthen your feet and palms, making them strong.
- This yoga pose also reduces menstrual discomfort. When done regularly, it can help relieve cramps during menstruation.
- It helps to reduce stress and anxiety by practicing the asana continuously. It enables you to relax your hormones and makes you smile.
- Stimulates and transports blood flow throughout your body, decreasing the risk of stroke or blockage.
Trikonasana Procedure and Steps: How to perform Trikonasana
These step-by-step instructions will show you how Trikonasana should be followed. To get the full benefit of the asana, it is essential to follow the Trikonasana step. Yoga is about concentration and perfection.
Keep straight now, stand (Tadasana), spread your legs about 3/4 of your height apart, and face the right side. Turn your left leg slightly inward, about 45 degrees.
Bend your elbows and extend your arms.
Slowly spread your hands parallel to the ground. Keep the line with your right knees, shoulders, and elbows. Now touch the ground/grip your right toes according to one’s ability. The left shoulder should align with the right shoulder. (Not drooping sideways). Turn your left hand up and gaze at the left-hand fingers.
Keep your eyes open to the sky.
It is crucial to maintain the same posture. It would help if you keep your eyes up or towards the ceiling and never look down except in exceptional circumstances.
Breathing is a cardinal skill. When you’re starting your pose, inhale and exhale. When you have entered the Aasana, continue to breathe smoothly and uniformly. You should stay in this pose for at least 5 minutes. Inhale as you come up and exhale as you go to the straight posture (tadasana).
For 1 Minute, Stand
For around one minute, stay in this position. Keep your body straight, and do not bend forward or backward.
Parivrtta Trikonasana Pose – Revolved Triangle Pose
- Start in the lunge position.
- Move your rear foot forward and give it a little hop. Now, turn your foot 60 degrees inwards.
- Place your front heel in line with your arch at the back.
- Straighten your front leg as straight as possible.
- Square your hips to the top of your mat. Your left hip should face forward, and your right hip should meet backward.
- Now, raise your left hip slightly higher than your right, so your hips are parallel to your floor.
- Your left finger or palm should be on the ground. Keep your hips and head aligned. This should be just outside your right foot.
- Press down on your right foot’s inside border and move your right hip forward. Hold your right hip with your right hand.
- Turn your abdomen upwards and cross your right shoulder with your left.
- Now, raise your right arm so that it is parallel to the ground.
- Your biceps should be raised to the top of your mat.
- Keep your head up and maintain your posture. Next, take a deep, calming breath.
- Place your face on the ground and your hand on the side of your front foot that you wish to release. Next, bend your front knee and move backward with your back foot. Then, lift your back heel.
- Reverse the position.
Bikram’s Triangle Pose – Trikanasana
- Start by standing still, your hands at your sides and your feet together.
- As you inhale deeply, extend your arms up.
- As you inhale, take a step to the right. This should be about 2-3 feet. Keep your hands parallel to the ground, and face sideways.
- Turn your right foot forward and place your hips as far ahead as possible.
- Your right knee should be bent 90° and just above your ankle. Your upper body should be straight, and your left hip should be as far back as possible. Now, turn your face to the front with your palms.
- Your upper body should be lowered. Your left arm should be straight up, and your right hand should touch your right big toe.
- Turn your chin away from the left shoulder. Turn your back towards the ceiling and hold that position for ten.
- Your head should be forward. Keep your hands parallel to the ground, and face sideways.
- Place your right leg straighten and point your toes forward.
- Your hips should look forward, and your left foot should be pointed outward.
- Turn your left knee 90 degrees. Turn your left knee 90 degrees and face forward using your palms.
- Your upper body should be lowered. Your left arm should point straight up toward the ceiling. Your right hand should touch your left big toe. Your right shoulder should face your chin.
- Your head should be forward. Keep your arms parallel to the ground, and face sideways.
- As you exhale, bring your feet together.
- Take a deep exhale and then place your hands on the sides. Keep your body as still as possible.
Necessary Precautions and Contraindications for Trikonasana
You must take certain precautions while performing the Trikona Asana. These are important because this is for your health.
- High blood pressure, dizziness, or vertigo can cause people to look at the ground in the final position. Do not turn your head upwards.
- If you have a heart condition, don’t raise your arm. Instead, rest your arm along your hip.
- High-level migraine sufferers or those with neck injuries may find it difficult to practice this position. Specific postures and stretches can trigger these hormones. You should always practice trikonasana, a type of asana, under the guidance of a trained instructor.
Preparatory Poses Before Trikonasana
- Stand straight with your feet together.
- While inhaling, extend your arms outwards, keeping your palms together.
- Inhale, slowly turn to the right at the waist, and return your gaze to your right shoulder.
- Maintain consistent spacing between your palms.
- Breathe deeply and then return to the center.
- To your left, turn and do the same yoga pose on your left side. Breathe out.
- Breathe deeply and then return to the center.
- You can repeat this posture on both sides several times. Next, breathe in and lower your arms.
- Standing tall, with your feet about hip-width apart, your arms in front of you.
- Take a deep breath and raise your left arm until the fingers touch the ceiling.
- Inhale, and then bend to the right starting at the spine. Next, shift your pelvis to the side and continue to bend. Keep your left arm straight and in a vertical position.
- With your head turned, look up at the left hand. Straighten your elbows.
- Take a deep breath and straighten your spine.
- As you exhale, lower your left arm.
- Repeat the motion with your right arm.
- Keep your legs straight and your arms at your sides.
- Place your right leg on the ground and your right foot on the left side of your left thigh. Your sole should be flattened and planted at the root of your thighs.
- Your left leg should be straight. Find your equilibrium.
- After taking a deep inhale, lift your arms from the side and place your hands in the Namaste mudra (hands folded).
- Focus your gaze straight ahead on a distant object in front. A steady look helps to maintain equilibrium.
- Make sure that your spine is straight. Deep, long breaths are a must. With each inhales, relax your body.
- Gently lift your hands from the sides and exhale. You may gradually let go of the right leg.
- Stand straight and tall, just as you did at the beginning of the posture. Remain straight while keeping your left leg above the ground and resting on your right thigh.