How to Do Triangle Pose (Trikonasana) and it’s Benefits

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Trikonasana or Utthita Trikonasana Meaning:

Triangle Pose, Trikonasana or Utthita Trikonasana comes from the Sanskrit words ‘utthita’ means ‘extended’, ‘trikona’ means ‘triangle and ‘asana’ means ‘pose’. Therefore it is called the Triangle Pose in Yoga.

The Triangle Pose or Trikonasana was first mentoned in the 20th century in the teachings of Tirumalai Krishnamacharya also found in his bookk 1934 book Yoga Makaranda, and in the works of his students.

Trianle Pose gives very good lateral movement to the spine. Moreover, it also stretches the muscles amd strengthens the side of the body. It helps in improving the balance of the body. It is last of the 12 basic asanas in the cycle.

Most importantly, it enhances the Half Spinal Twist.

How to do the Triangle Pose (Trikonasana):

Step 1:

Stand upright and then stretch your legs apart – twice the width of your shoulders. Turn your left foot towards the left side so that it aligns with the instep of your right foot. Make sure your spine, head and chest are straight so that your body is facing forwards.

Step 2:

As you Inhale – bring rasie your right arm so that it is pointing the roof or sky and is parallel to your right ear. The raised arm should be straight. Feel the side of your body stretch as if the arm is being pulled from the waist.

Step 3:

Keep the left hand resting on the outside of the left thigh.

Step 4:

As you retain the stretch, start exhaling and bending sideways to the left side. The left arm should slide down your thigh towards the left leg. The body should not be twisted. Moreover, the arms and knees are to be kept straight. The lower aerm should not bear any weight. The right arm should be next to your right ear without turning your head towards it.

Step 5:

Try and hold yourself in this position for 30 seconds and breathe in and out deeply while you do so. If you can comfortably – build this uptil 2 minutes.

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How to come out of the Pose:

Step 1:

Inhale and return to the standing position

Step 2:

Repeat the pose 2-3 times on both right and left sides.

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Common faults while practicing Trikonasana:

1. Upper arm in not straight and is bent.
2. head is not in the same line as the spine – it is either bent forward or backwards.
3. Knees tend to get bent.
4. Body is either leaning forward or backwards.
5. Front and back foot are not aligned.
6. Weight is primarily on one foot, rather than being evenly distributed on both the foots.
7. Weight is distributed against the thigh by the lower hand.

Benefits of the Triangle Pose Trikonasana:

Trikonasana enhances appetite, raises peristalsis of the bowels, tones the spinal nerves as well as the organs in the abdomen area.

If you are a victim of your legs shortening due to thigh, hip or leg fracture this is the Yoga pose /asana meant for you.

The Triangle pose helps the trunk muscles to contract, relax and stretch making the spine very elastic. Spine is a significant part of your body and is connected to your sympathetic system. Therefore, Trikonasana helps in keeping a healthy spine by toning the spinal nerves thoroughly.

List of Benefits of Triangle Pose in Yoga:

1. It tones the spinal nerves and abdominal organs.

2. This Yoga pose helps giving the spine a lateral stretch on either side as well as the muscles. As a result, the spine becomes elastic.

3. The Triangle Pose also enhances the flexibility of the legs and hips.

4. It gives a massage to the spleen and liver helping them secrete much more easily.

5. It improves the working of the bowels, raises the appetite and helps in digestion. Moreover, it increases peristalsis of the digestive tract.

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