TRIKONASANA

Looking to balance out your mind and body, indulge in Trikonasana. It is a path that leads to the overall development and growth of the being. A training session is required to become an expert in practicing and teaching yoga to others. The name is derived from the Sanskrit term Trikona, which means triangle, and asana, which means posture. This affects several areas of the body, including the chest, thighs, limbs, legs, and groin. 

 Positive Impact of Trikonasana 

The steps to attaining this pose are rather straight forward however the benefits are innumerable as below:

·                     Allows the body to stretch. Dormant muscles like the ones around the hip, ankle, or knee are stretched.

·                     Boosts metabolism and in turn aids digestion. 

·                     Improves balance and aligns the mind and body.

·                     Supine flexibility is increased.

·                     Aids in fat reduction from thighs and tummy area. 

·                     The stretch allows the muscles in the chest and back to open up. 

·                     It helps in toning many muscles such as legs, arms, ankles, chest, and abdomen.

·                     Like all asanas, this too calms the mind while energizing the body 

·                     The movement is good for kidney health as well.

·                     Improves hamstring flexibility and groin muscle strength. 

How to Perform the Triangle Pose 

The following instructions can be followed to do the asana.

·                     Stand on the mat keeping your feet at hip-width distance.

·                     With a stable stance and firm footing, move your feet further such that they become more than shoulder-width apart

·                     Move your right foot at 90 degrees towards your right, away from you.

·                     Keep both feet in line and make sure your knees are not bent.

·                     Spreading your arms to your sides with your palm facing downwards inhale deeply.

·                     Exhale and bend down from the hip and stretch the upper body so that the rights arm reaches the ground next to the right foot.

·                     The right palm should rest flat on the ground while the left arm should be held straight upwards pointing to the sky or ceiling.

·                     The body is in a slight twist with the spine and torso turned upwards and the spine is straight, parallel to the floor 

·                     Look up towards the left-hand fingers, hold your breath, and remain in the posture for 10 counts.

·                     Inhale and come back up slowly with the arm spread wide, palm facing down.

·                     Repeat the same on the left side.

·                     Do 5 rounds of the pose on both sides

Add variations to increase balance 

Another variation of the pose is to hold the left arm parallel to the ground close to the left ear with the palm facing down, rather than stretching the left arm vertically upward towards the ceiling. The same thing is done with the right hand on the other side.

Who Should Perform It?

The Trikonasana is one of the most basic postures to learn and practice. There are some contraindications that should be considered before proceeding. Anyone who has a back, leg, neck, or ankle injury should avoid doing this. This should not be done if you have migraines or diarrhoea. People with high blood pressure can do the asana, but only under supervision and in a modified form. Pregnant women should be careful while doing the pose. They should only undertake it while being guided by a guru.

In Sanskrit, “utthita” means extended, “trikona” means three angle or triangle, and “asana” means pose. If you have neck issues or are uncomfortable in our version of Extended Triangle Pose, turn your gaze down to the floor and consciously relax your neck. Then shift your gaze slowly upward if you can. Alternatively, keep your head centered and gaze forward.

 

To practice this pose with a licensed yoga teacher, check out our yoga class schedule for each location (Syracuse, Rochester, Albany).

 

Getting Into Extended Triangle Pose:

 

Begin in Tadasana (Mountain Pose). Exhale and step your feet apart about 4 feet wide – it’s usually wider than you think – keeping your feet parallel to each other. Your heels should be in line. Raise your arms and reach out to the sides, palms down. Try to keep certain postures throughout Utthita Trikonasana: shoulders wide, arms parallel to the floor and torso long and upright.

 

Now, turn your left foot in slightly to the right and your right foot out 90 degrees to the right so the inner part of your right foot faces forward. Remember to keep your heels in line with each other. Then, turn your right thigh outward so it faces in the direction of your right toes. Remain facing forward.

 

Inhale and reach strongly to the right, allowing your hips to shift to the left as you do so. Now, exhale and bend to the right – hinging at the hips, not the waist. The key is to lengthen your torso: extend through the crown of your head while drawing your hips and tailbone toward your back heel.

 

Lower your right hand to your right shin, ankle, or the floor on either side of the foot (it depends on the flexibility in your hips, legs, and/or shoulders). Make sure to keep your legs straight, thigh muscles engaged and front right foot pressed firmly into the ground.  At this point, your arms should be perpendicular to the floor. Stretch your left arm straight up toward the sky.

 

Gaze up softly at your left hand. Hold this pose for 3-6 slow, deep breaths. To come out, inhale and press your back heel strongly into the floor. Repeat to the left for the same length of time.

 

Benefits of Extended Triangle Pose: 

 

·                     Strengthens your legs, feet and ankles

·                     Stretches your hips, groins, hamstrings, calves and spine

·                     Opens your chest and shoulders

·                     Strengthens your back, neck and abdominals

·                     Stimulates your abdominal organs, aiding in digestion

·                     Therapeutic for stress, anxiety, infertility, flat feet, neck pain, osteoporosis, sciatica and symptoms of menopause

·                     Relieves backache, especially during pregnancy