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Trikonasana – Triangle Pose
In this classical asana the position of the body becomes like a triangle. It is a great position for strengthening the legs, opening the hips and stretching the sides of the body.
Trikona – Triangle
Asana - Pose
Taking the asana position:
 
- Step the left leg out to the side, away from the right leg.
- Turn the foot of the left leg to the left.
- Inhale and while exhaling bend the left leg in the knee creating a 90 degree angle and place the left palm beside the left foot.
- Raise the right hand over the head so that it is near the right ear. Continue to maintain the asana, breathing normally.
The asana position:
In this position it is necessary to keep the right arm, right side of the body and right leg in one straight line. The right arm should be touching the right ear. The left leg is at a 90 degree angle. The left arm is straight and the palm is placed on the floor on the outside of the left foot. Most of the weight is placed on the palm and left leg. The hips should be turned facing to the side and the gaze is in the same direction.
Releasing the asana position:
- Inhale and while exhaling return the right hand to the side of the body.
- Straighten the left knee and return the left hand to its original place.
- Turn the left foot to face the front.
- Return the left leg to the right leg and come back to the standing position.
- Practice on the opposite side.
Anatomical focus:
On the stretch on one side of the body.
Awareness:
On normal breathing and keeping the body open and stretched.
Do:
- Left leg should be stepped out at a distance of about 4 to 5 feet. (Distance depends on individual height and ability to stretch the body).
- Bend the left leg in the knee so that the thigh and calf make 90 degree angle with each other, the thigh will be parallel with the ground.
- Keep the hips and torso facing the front, opening the chest.
- Raise the right arm over the head while keeping the arm straight.
- Try to align the head and right ear with the right arm.
- Place the left hand on the ground parallel and close to the left foot, fingers pointing the same direction as the toes.
- Pull the shoulders behind, open the chest.
- Keep both the heels on the ground.
- Stretch the entire body to left side while maintaining the balance.
Don’t:
- Bend the arms.
- Overstrain your left knee or let the left knee bend over the left ankle.
- Bend the right leg.
- Try to align the left foot and right foot in one line.
- Lift the sole of the back foot off the ground.
- Loose balance.
- Hunch the body over.
Benefits:
- Function of hips, knee, ankle and shoulder is improved as well as the abdominal, back side of thigh, calf and scapular muscles.
- Helps maintain proper balance of the body, removes fat from the waist.
- Improves the appetite and improves the efficiency of the digestive system.
- Strengthens the nervous system.
- Improves coordination between the nervous systems and the musculoskeletal system.
- Loosens the hip joints and strengthens the knees.
- Opens and develops the chest.
- Stretches the inner thighs.
- Stretches the spinal column
Benefits for Women:
- Strengthens and opens the pelvis
- Preparation for childbirth
- Tones the reproductive organs.
Therapeutic applications:
Initial stages of sciatica and slipped disc
Lower back ache
Varicose veins
Precautions and Contra-indications:
- People having any complaints regarding the hips, spinal column or knees should practice this asana with caution.
Duration: over time it can be built up to 1 minute.
Additional section -
Variations and tips:
If the position is difficult then there are some variations. If you cannot get the hand to the floor then it is ok to place the fingertips on the ground. If this is difficult then place the forearm on the thigh and continue to have the right arm raised. These two variations are also useful when it is difficult to bend the knee to 90 degrees. It is important that the leg is comfortable, there should not be stress on the knee.
It’s also important that the chest is not closed and that the hips are open. If there is not enough distance between the feet then naturally the chest will be closed so make sure that the step is big and the hips are squared to the side.
Preparatory poses:
Ardha chandrasan
Preparatory movement type 5
Follow up poses:
Parivarta trikonasan
Compiled by -Sannayasi Bhaktiratna (Kate Woodworth) |
