Yoga : Trikonasana (Triangle Pose) / Utthita Trikonasana (Extended Triangle Pose)- how to perform

 

Trikonasana, also known as the Triangle Pose, is a fundamental standing yoga posture that improves flexibility, balance, and strength. "Trikona" in Sanskrit means "triangle," and "asana" means "pose." The extended version, Utthita Trikonasana, involves a deeper stretch and engagement of the core and legs.

---

How to Perform Trikonasana (Utthita Trikonasana)

1. Starting Position:

   • Stand in Tadasana (Mountain Pose) with feet together and hands at your sides.
   • Take a deep breath and step your feet about 3–4 feet apart.

2. Foot Placement:

   • Turn your right foot out 90 degrees so it faces forward.
   • Keep your left foot slightly turned in (about 15 degrees).
   • Align the right heel with the center of the left arch.

3. Arm Positioning:

   • Inhale and extend your arms parallel to the floor, palms facing downward.
   • Keep your shoulders relaxed and spine straight.

4. Bending into the Pose:

   • Exhale and bend sideways to the right, keeping your torso extended, not collapsing.
   • Lower your right hand toward your shin, ankle, or the floor (outside or inside the right foot).
   • Extend your left arm upward, in line with your right arm, fingers pointing toward the ceiling.

5. Head & Neck Alignment:

   • Gaze upward toward your left hand (or forward if you have neck issues).
   • Keep your chest open and avoid hunching forward.

6. Hold the Pose:

   • Stay in the pose for 20-30 seconds, breathing deeply.
   • Keep your legs active, with weight evenly distributed.

7. Returning to Standing:

   • Inhale and slowly come back up to the starting position.
   • Repeat the same steps on the left side.

---

Benefits of Trikonasana (Utthita Trikonasana)

Physical Benefits:

✅ Improves Flexibility: Stretches the legs, hips, spine, and shoulders.
✅ Strengthens the Legs & Core: Engages the thighs, knees, and lower back muscles.
✅ Enhances Posture & Balance: Encourages spinal alignment and stability.
✅ Stimulates Digestion: Helps with digestion and reduces bloating by massaging abdominal organs.
✅ Boosts Circulation: Improves blood flow, reducing stiffness and tension.

Mental & Emotional Benefits:

✅ Reduces Stress: Calms the mind and relieves anxiety.
✅ Increases Focus & Concentration: Improves mental clarity and mindfulness.

---

Precautions & Contraindications

❌ Avoid if You Have:

• Severe lower back pain or recent injuries.
• High blood pressure (keep your head neutral instead of looking up).
• Migraine or vertigo (to prevent dizziness).
• Neck pain (keep your gaze forward instead of upward).

✅ Modifications for Beginners:

• Place your hand on a block instead of reaching the floor.
• Keep a shorter stance if you feel unstable.
• Practice against a wall for additional support.

Practicing Trikonasana regularly can greatly improve strength, flexibility, and overall well-being. Always listen to your body and perform the pose under guidance if you're a beginner.