Trikonasana ( त्रिकोणासन ) or ‘The triangle pose‘ not only strengthens hamstrings, groin, ankles but also helpful in opening of shoulders and stretching the hips. In this article, I would share various such health benefits, steps, precautions of Trikonasana.
The word ‘Trikonasana‘ is derived from two Sanskrit words – Trikona ( त्रिकोण ) meaning ‘Three angles‘ or ‘Triangles’ and ‘asana’ ( आसन ) means ‘posture or seat’. This yoga posture resembles as a triangle shape thus it is also called as ‘Triangle pose‘.
According to Hindu scriptures triangles are the symbol of universe, Shiva–Shakti and the human body. ‘Shri Yantra‘ is made up of many triangles that have been ascribed a lot of significance in different styles of meditation, yogic practices and philosophies.
The variations of the simple Trikonasana (base pose) may be a bit challenging. Following are the advanced stages or variations of Trikonasana : –
- Utthita Trikonasana (Extended Triangle Pose)
- Baddha Trikonasana (Bound Triangle Pose)
- Supta Trikonasana (Reclining Triangle Pose)
- Parivritta or Parivrtta Trikonasana (Revolved Triangle Pose)
How to practice Trikonasana – The Triangle Pose
Despite the appearance of Trikonasana suggests it to be simple but to get the maximum benefits, should done with correct alignment.
Thus follow the below mentioned step – by – step guide to perform Trikonasana ( The Triangle Pose ) to perform the asana effectively.
Step 1:
Stand straight in Tadasana and move your feet shoulder–width apart. Now, extend your arms out, parallel to the ground.
Step 2:
Keep palms facing down and turn right foot about 90° to the right, then turn your left foot about 45° towards the right.
Step 3:
Position your right heel with the center of the arch of left foot. Press into the outer back heel and turn left thigh outward.
Step 4:
Now, exhale and bend the torso to the left at hip joint, extend it directly to the side over the right leg towards the right heel.
Step 5:
Bring your right arm down to the right foot and grab your ankle. Broaden your waist and tailbone towards the back heel.
Step 6:
Lift your left arm upwards with fingers of left hand pointed towards ceiling, forming a straight, vertical line with right arms.
Step 7:
To maintain balance, keep your head in a neutral position with open eyes, looking upward at the left thumb or the ceiling.
Step 8:
Hold this position for 60 seconds & then change side. Repeat the pose & ensure that the position of legs remain unchanged.
Step 9:
To release pose, exhale & set free the twist slowly. Bring the torso back to upright position (Tadasana) with a deep inhalation.
Modifications and Variations
To deepen experience during Trikonasana, try these following modifications & find a variation that works well for you:
1. Arms positioning in case of Back Pain
- If you are not able to touch the floor or grab your toes comfortably, you may support your palm on a yoga block.
- If you can’t hold the top arm straight towards ceiling, then extend it over back of the top ear, parallel to the floor.
2. In case your knees get hyperextended
- Don’t weigh down your thigh with the bottom arm because this may exacerbate the hyperextension of your knees.
- You may also place blocks under the hand or place your hand on the seat of any chair and engage the hamstrings.
3. If Hips are tight or Torso comes down
- You may seek the help of your partner who can grasp your wrist and place his big toe into the forward hip crease.
- You may stretch your torso, thighs and right thigh outward, that should be in line with the center of the right ankle.
Precautions and Contraindications
Following are the precautions you need to keep in mind before you do the Trikonasana, proceed with Triangle pose gently.
- Avoid the pose if you’re suffering from migraine, diarrhea, headache, sciatica, herniated discs, low or high blood pressure,
- However, High B.P. patients may use the variation by placing the top arm on your hip and looking straight or downward.
- People with back, neck, knee, hips, abdomen, ankles, shoulders & spinal injuries should avoid the practice of Trikonasana.
- People with any heart disease must not raise top hand and gaze at healing. Do it under supervision of certified instructor.
- Women with any complications in their pregnancy or suffering from health issue should avoid the practice of Trikonasana.
- Pregnant women should use a block under bottom hand for support. Practice the pose under guidance of a yoga teacher.
- Do not press down into your thighs with your bottom arm while practicing this pose if you have hyper–mobile knee joints.
Benefits of Trikonasana (The Triangle pose)
This yoga posture helps to improve digestion, blood flow, flexibility, sub–consciousness and relieves body pain.
Following are The Top 7 Benefits of Trikonasana (The Triangle pose), that you may attain with regular practice :.
1. Improves Digestion
- Trikonasana helps to invigorate your overall digestive system and cures gastritis, indigestion, acidity and flatulence problems.
- This pose potentially improves metabolism by activating your upper body and core muscles. It also stimulates renal functions
2. Improves Blood Circulation
- Regular practice of this pose improves blood flow throughout your veins. Thus, it also reduce any risks of a block or stroke.
- Plus, Trikonasana is the beginner level yoga asana that assists greatly to reduce excessive body fat from your waist and thighs.
3. Relieves Your Body Pain
- The Triangle pose is helpful in relieving back pain, neck pain, flat feet, sciatica, osteoporosis, menstrual cramps & discomfort.
- It is also widely considered to treat infertility, symptoms of menopause and relieves backache, especially during pregnancy.
4. Improves flexibility
- Trikonasana offers a great stretch to hips, chest, shoulders, spine, groins, hamstrings, calves, back and abdominal muscles.
- The practice of the triangle pose helps to improve flexibility and works as an excellent opening to chest, hips and shoulders.
5. Improves Your Body Posture
- Trikonasana corrects the alignment of shoulders, expands chest and makes them in proper shape by compressing muscles.
- Therefore this lateral standing pose helps to improve your breathing, provides a great sense of mobility and bodily balance.
6. Promotes Mind and Body equilibrium
- Trikonasana reduces blood pressure, improves concentration & alleviates nervous depression by stimulating nervous system.
- This pose helps to reduce tension, stress and anxiety. It also enhances emotional state of mind by releasing happy hormones.
7. Tones and Strengthens Body Muscles
- This pose also strengthens shoulders, back, neck, palms, arms, spine, chest, quads, triceps, legs, knees, feet, ankles and thighs.
- Plus, it also stimulates the spinal nerves, reduce stiffness of your spine and back and thus, it helps to increase height naturally.
Tips for Beginners
- Do practice some good warm up exercises for whole body before you start performing the asana.
- Before you start practice of this asana, consult your health provider to determine if it’s right for you.
- Go slowly & don’t rush through the asana while bending forward to get the ‘determined final pose’.
- You may practice this asana in both morning & evening time. Breathe as usual, as you hold the pose.
- As you practice Trikonasana, don’t bend your knees & keep your legs straight to get optimal benefits.
Preparatory asanas
- Katichakrasana
- Konasana
- Vrikshasana
- Adho Mukha Svanasana
- Prasarita Padottanasana
- Virasana
- Parsva Balasana
- Virabhadrasana
- Garudasana
- Ardha Hanumanasana
- Utthita Ashwa Sanchalanasana
- Utthita Parsvakonasana
Follow up asanas
- Ardha Chandrasana
- Uttanasana
- Tadasana
- Uttanasana
- Dandasana
- Parsvottansana
- Parivrtta Trikonasana
- Uttitha Hasta Padangusthasana
- Vasisthasana
- Baddha Parivrtta Trikonasana
- Svarga Dwijasana
Conclusion
Although this pose may seems simple to execute, but it indeed require the active engagement of the core and thighs to get the maximum benefits. With practice you’d able to master the stance of triangle pose.
We really hope that this blog would be useful guide for your practice of Trikonasana. So. we would like to invite you to please do share your views and suggestions on this blog in the comment section down below.
Also Read : Viparita Karani | Legs Up The Wall Pose – Steps, Benefits and Precautions
FAQs related to Trikonasana & its Health Benefits
What do you mean by Trikonasana and what are its health benefits ?
Trikonasana is a lateral bending yoga asana at the hips that helps to tones arms and ligaments. It is one of the best yoga asana that improves the flexibility, stability and strength back and spine.
What are the area of actions of Trikonasana ?
The main area of actions of Trikonasana – the triangle pose are : Lower Back, Quadriceps, Chest, Psoas, Upper Limbs, Groin, Thighs and Legs.
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