English name: – Triangle pose.
Pronounciation: – Tree-kone-ahs-ana
Sanskrit name: – Trikona.
Position: – Standing.
Preparatory poses:- Tadasana and vrksasana
Trikonasana is also called as triangle pose. The name trikonasana comes from the Sanskrit words trikona which means triangle and asana means posture. Different schools of yoga have different-different views about what trikonasana is and how it should be performed. It is a standing position providing deep stretch to the whole body parts.
Related: Yoga Teacher Training in India
Steps of Trikonasana
- Stand with the feet one leg-length apart, knees should unbent.
- Turn your right foot completely to the outside and the left foot less than 45 degree to the inside, keeping the heels in the line with the hips.
- The arms are spread out to the sides, parallel to the ground, palms facing down, the trunk is extended as far as is comfortable to the right while arms remain parallel to the floor.
- Once the trunk is fully extended to the right, the right arm is dropped so that the right hand reaches the Shinto the front of the right foot, with the palm down if flexed.
- The left arm is extend vertically and the spine and trunk are gently twisted counterclockwise using the extended arms as a lever while the spine remains parallel to the ground.
- The arms are stretched away from one another and the head is often turned to gazing at the left thum , slightly intensifying the spinal twist.
- Hold this position for 5 to 10 breaths then change side.
- Repeat the posture but change our legs position.
Benefits of Trikonasana
- Helps in Stretches hips, back muscles, chest and shoulders.
- Stretches the spine.
- Give Strength to the thighs, calves and buttocks.
- Stimulates the spinal nerves.
- It improves the flexibility of the spine, correct alignment of shoulders
- It relieves from backache, gastritis, indigestion, acidity, flatulence
- Assists treatment of neck sprains, reduces stiffness in the neck, shoulders and knees, strengthens the ankles and tones the ligaments of the arms and legs
- It also stimulates the nervous system and alleviates nervous depression, strengthens the pelvic area and tones the reproductive organs.
Types of Trikonasana:- (Utthita trikonasana, Baddha trikonasana, Parivrtta Trikonasana). These are the advanced stage of Trikonasana. Do these advanced pose of trikonasana, when you are perfect in Basic pose of Trikonasana.
Utthita Trikonasana(extended triangle pose) is a standing pose. Focus of this pose is more on the thighs. It helps in stress, stretches and lengthens various body parts.
Steps of Utthita Trikonasana(Extended Triangle pose)
- Take a position of Tadasana with an exhalation. Step your feet 3 to 4 feet apart.
- Your right foot should about 90 degress to the right, and turn your left foot about 45 degress towards the right.
- Now Raise your arms parallel to the floor and reach them actively out to the sides, shoulders blades wide and palms down.
- Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of right ankle.
- Then exhale and extend your torso to the right directly over the plane of your right leg, bend from the joint of hip, not the waist.
- Anchor this movement by strengthening the left leg and pressing the outer hell firmly to the floor.
- Now Rotate the torso to the left, keeping the two sides equally long.
- Left hip come slightly forward and lengthen the tailbone toward the back heel.
- Now rest your right hand on your shin, ankle. Remember, the sides of the
torso not to distorting.
- After that stretch your left arm toward the ceiling, in line with the tops of shoulders.
- Your head should be in neutral position or turn your head to the left.
- Gazing with your eyes softly at the left thumb.
- Hold this position for 30 seconds to 1 minute.
- Inhale to come up, strongly pressing the back heel to the floor and reaching the top arm toward the ceiling.
- Now reverse your feet and repeat for the same length of time to the left.
Benefits of Utthita Trikonasana(Extended triangle pose)
- It gives Strength to your legs, feet and ankles.
- Stretches hips, groins, hamstrings, calves and spine.
- Opens chest and shoulders.
- Strengthens back, neck and abdominals.
- Stimulates abdominal organs, aiding in digestion.
- Best therapy for stress, anxiety, infertility, flat feet, neck pain. Osteoporosis, sciatica and symptoms of menopause.
- Give reliefs in backache, especially during pregnancy.
Parivrtta Trikonasana (revolved triangle pose ) :-
Pronounciation is par-ee-vrit-tah trik-cone-AHS-anna. Meaning of Parivrtta is to turn around or revolve, and the meaning of trikona is triangle or three angles. This is a pose in which classic representation of what Mahrishi Patanjali in the Yoga Sutra, describes as the union of sthira and sukha—effort and ease, hard and soft, expanding and contracting, ascending and descending, and solar and lunar.
Revolved Triangle mixes two different dynamic energies:-
(1) Rooting down into the earth with the legs.
(2) Sending energy, or prana, up through the extended arm.
Steps of Parivrtta Trikonasana
- Stand in Tadasana with an exhalation.
- Step your feet 3 to 4 feet apart.
- Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide and palms down.
- Now turn your left feet in 45 to 60 degree to the right and your right feet out to the right 90 degrees.
- Align your right heel with the left heel, firm your thighs and turn your right thigh outward, from which the center of the right kneecap is in line with the center of the right ankle.
- With an exhalation, you have to turn your torso to the right and keep your hip points square as much as you can with the front edge of your mat.
- As you bring the left hip around to the right, resist your head to the left thigh bone back and firmly ground the left heel.
- Do another exhalation, you have to turn your torso to the right and lean forward over the front leg.Then reach your left hand down and allow the left hip to drop slightly toward the floor.
- While doing this you may feel the right hip slip out to the side and lift up toward the shoulder and the torso hunch over the front leg.
- Press the outer right thigh actively to the left and release the right hip away from the right shoulder.
- Keep your head in a neutral position, and looking straight forward.
- Hold this position for 30 seconds to one minute.
- Exhale and release the twist slowly, bring your torso back to upright with an inhalation.
- Repeat for the same length of time with your legs.
Benefits of Parivrtta Trikonasana: –
- It Strengthens and stretches the legs.
- Stretches the hips and spine.
- Opens the chest to improve breathing.
- Relieves mild back pain.
- It Stimulates the abdominal organs.
- It is also Improves sense of balance.
Note: – Not to do above Asana, if you are suffering from neck pain. If you really want to do this in neck pain condition then don’t look up. Do these under the supervision of yoga instructor.