trikonasana

Trikonasana steps and benefits

We often spend our whole day sitting in an arched posture. This affects our spine health and posture badly. World Spine Day is celebrated on 16th October of every year to spread awareness for the importance of spine health.

We all have faced lower back pain once in our life. This is due to the weak spine.

 Trikonasana is a yoga posture that helps to reduce lower back pain, increase bone health, stretch and strengthen the muscles in the hips and chest.

This is one of the foundations poses in many yoga poses.

Due to our hectic life, we don’t have enough time to listen to our inner self, Yoga posture like Trikonasana or Triangle pose helps us to listen to our inner self.

This is a cardinal pose [1]blog.decathlon.in (the spiritual meaning of cardinal – this word came from Latin word that means hinge, it act as a hinge between Earth and Spirit, delivering the message back and forth)[2]gosanangeloand has numerous benefits.

Meaning of Trikonasana

Trikonasana or Utthita Trikonasana, also known as Triangle pose is the pose in modern yoga.

Utthita Trikonasana is a Sanskrit word. Utthita means “extended”, Tri means “three”, kon means “angle, and asana means “posture”.

Trikonasana makes an extended triangular pose which gives a great stretch to the trunk (chest, back, shoulders, and abdomen), and legs.

Preparatory Pose

  • Vrakshasana
  • Tadasana

How to do Trikonasana?

steps of trikonasana
  • Stand in a Tadasana pose.
  • Now spread your legs wide around 3 – 4 feet (whichever suitable to your body).
  • Raise your arms to the side parallel to the ground, and palm facing the floor.
  • Turn your right foot to the right side, and left foot slightly inside.
  • Now move down, and touch the toe of the right leg with the right hand. (this should be done as per your comfort, don’t force your body to over it’s extreme)
  • Look to the sky or ceiling, when you are in the pose.
  • Breathing – Inhale at the start of the pose, and exhale while going down. Stay for a few breathes (5 to 7) in the pose. Inhale, and come back to start position. [3]blog.decathlon.in process of triangle pose
  • Repeat this with alternate leg, and hand.

Benefits of Trikonasana

  • This helps to improve the digestive system. It helps in curing acidity, gastritis, and indigestion.
  • It calms the mind and body. And it works great for stress, and anxiety.
  • It reduces back pain. It provides you the flexibility because you stretch your body in this asana.
  • Trikonasana stretches the muscles in the hips, chest, abdominal, shoulders, and legs.
  • It strengthens the chest, knees, legs, and ankles.
  • Helps in physical and mental stability. Improves the mind and body connection.
  • Improves blood flow in our body, thus reduces the risk of stroke.
  • Relief in neck pain.
  • Improve the alignment of the body.

Mistakes to avoid

  • Keep your right leg straight (if you are bending to your right). Don’t bend your right knee.
  • When you bend to your side, don’t put your hand on the knee. It increases the pressure on the knee. [4]verywellfit.com triangle pose mistakes
  • Bend your body to your side, not forward or backward.
  • Don’t put too much pressure on your body to touch the toe of the leg. If you are not comfortable with that. A little stretch is OK but doesn’t exceed the limit.

Precautions

  • Avoid if you have neck, shoulder, and back injuries.
  • If you have a migraine avoid this posture.
  • Pregnant women should do this pose under the supervision of an expert.
  • If you have any blood pressure problem, it may be low or high blood pressure. Avoid this pose.
  • If you have diarrhea, don’t do trikonasana.[5]yogateacherstrainingrishikesh.com

Variations

Baddha Trikonasana (bound triangle pose)

Baddha Trikonasana
  • Stand straight with legs around 3 – 4 feet wide (depending on your height).
  • Move your right foot inward, and left foot to your left side.
  • Raise your hands to the side, so that they are parallel.
  • Now place both hands on the floor.
  • Take your right hand to your back, and left hand to the back through the gap between both the legs.
  • Now hold the wrist of your left hand with your right hands.
  • Face up to the ceiling, and hold the pose for few breaths.
  • To release bend your left knee, and place both of your hands on the ground.
  • Repeat with alternate hand, and leg.

Parivritta Trikonasana (revolved triangle pose)

Parivritta Trikonasana
  • Stand straight with legs around 3 – 4 feet wide (depending on your body).
  • Move your right foot inward, and left foot to your left side.
  • Raise your hands to the side, so that they are parallel.
  • Rotate around your waist to your left, and touch the toe of your left foot or ground with your right hand.
  • Look at the sky when you are in this state.
  • Hold the pose for a few breaths.
  • Breathing – Inhale at the start of the pose, and exhale while going down. Stay for a few breathes (5 to 7) in the pose. Inhale, and come back to start position. [6]blog.decathlon.in process of triangle pose
  • Repeat this with alternate leg, and hand.

Baddha Parivritta Trikonasana (bound revolved triangle pose)

  • Stand straight with legs around 3 – 4 feet wide (depending on your height).
  • Move your right foot inward, and left foot to your left side.
  • Raise your hands to the side.
  • Rotate around your waist to your left, and touch the toe of your left foot or ground with your right hand.
  • From that position, extend more, and take your right hand between your both legs.
  • Bring your left hand to your back.
  • Hold the wrist of your left hand with your right hand.
  • Stay in the posture for few breaths.
  • To release the posture, bend your left knee, and place your both hands on the ground.
  • Repeat with alternate sides.

Modifications

If you are facing any issues with touching the toe, you can place a block near your leg, and then try to touch it.

Tips for Trikonasana

Tips for Trikonasana

Take the support of a wall, if you are unable to maintain the pose. It helps beginners to master this pose.

Disclaimer:

This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.

References

Leave a Comment

Your email address will not be published. Required fields are marked *