This asana helps to strengthen the muscles in the hip and chest region. It also helps to reduce lower back pain. Trikonasana is generally considered as a good warm-up exercise to improve general health.
How to do Trikonasana?
- Stand straight with your legs apart. The distance between your legs should be a little more than the span of your shoulders.
- Inhale. Raise your right hand straight above your head. The right arm should be parallel to the right ear.
- Exhale. Bend your torso at the waist, to your left side.
- Simultaneously, slide your left arm down along your left leg till your fingers are at your ankle.
- At this point, your right arm must be horizontal as your head is tilted left.
- Hold the pose with your knees and elbows straight. Hold the position for 30 seconds.
- Inhale. Straighten yourself and stand erect. Repeat the posture on the other side.
Extended - Revolved - Bound - Bikram
The name comes from the Sanskrit words utthita (उत्थित), "extended", trikona (त्रिकोण) "triangle" and asana (आसन) "posture" or "seat".
Trikonasana or the Triangle pose is a standing yoga pose that needs balance, flexibility, and strength. In Trikonasana, you are expected to extend both your arms and spread your legs apart. Besides, you also turn one of your feet at a 90-degree angle. Now, you bend your upper body towards the foot in the front to allow one arm to reach forward as if you are touching the ground, while the other hand stretches towards the sky.
Depending on your school of yoga or yoga studio, there might or might not be a difference between trikonasana and utthita trikonasana. However, there is a variation between these two terms, especially in the torso’s position, and the hand placement. Trikonasana resembles parsvakonasana, but the difference is that trikonasana is performed with straight legs, which parsvakonasana the lead leg is kept at a 90-degree angle.
When practicing Satyananda yoga, trikonasana has a sequence of asanas. These asanas are either four or five, and they are performed in a sequence. Triangle pose is many yoga teacher's favorite yoga pose and they often have them in their yoga classes.
- It expands your side waist – many people usually neglect their side waist. However, practicing the triangle pose helps in opening the sides of your waist. A tight waist side usually causes alignment problems like discomfort and pain. However, practicing trikonasana gives your waist a deep side stretch, which helps in opening and expanding it.
- Helps in opening the hips – the forward and backward bend yoga poses are very effective in opening up the hip and glutes flexors. However, many yogis have forgotten entirely about the side muscles in their bodies, and this includes the hips. The muscles in the side hip usually tighten as you walk, run or cycle. Moreover, that's the reason why trikonasana is very important for people who use their lower body in their daily activities. Practicing the triangle pose assists in opening up the side hips.
- Assists in external rotation of your legs – the external rotation of the legs is very essential, and you can master it by practicing triangle pose regularly. Many people usually stand with their legs when they are rotated internally, and that’s the reason why external rotation is essential. It helps in strengthening the pelvis, legs, and developing balance in your lower body. Practicing trikonasana can be an added advantage to yogis, as it teaches them external leg rotation. This, in turn, prepares the yogis for the most advanced yoga poses.
- It opens the heart – one of the most adorable and desirable health benefits of practicing trikonasana is a mild heart-opening yoga posture. When you practice the posture with the right alignment, you will be rotating your chest upward. This, in turn, creates an arch in your back, which slightly opens up your upper body and the heart.
- Strengthens your core muscles – when you practice trikonasana with accuracy, you shall definitely benefit your core muscles. The triangle pose encourages yogis to use their back and abdominal muscles in order to create a balance. This, in turn, assists the body to develop stamina and strength in the body’s core muscles.
- Lengthens your back – some of the activities on your daily life make your back to become weak. However, practicing the triangle pose helps in stretching your back muscles, thus making them stronger. As a result, trikonasana saves from the adverse effects of backache and arthritis.
- Assists in healing your internal organs – since trikonasana involves twisting of your body, this helps in massaging your internal organs. This, in turn, helps them to remove any toxins inside them. Additionally, the practice of trikonasana sets the organs for optimal functioning, which ensures complete health for your body.
Traditions
Almost all traditions in yoga have Trikonasana in their toolbox. If it is ashtanga, hatha yoga, Bikram, online yoga, Iyengar or any vinyasa class you would most likely hear the yoga instructor calling out this beautiful yoga posture during class. It can be very challenging and is often called the master pose because it works so many parts of the body at the same time.
त्रिकोण आसन का अभ्यास खड़ा रहकर किया जाता है.यह आसन पार्श्व कोणासन से मिलता जुलता है.इस योग से हिप्स, पैर, टखनों, पैरों और छाती का व्यायाम होता है.यह मु्द्रा कमर के लिए भी लाभप्रद है.इस मुद्रा का अभ्यास किस प्रकार करना चाहिए.इस मुद्रा की अवस्था क्या है एवं इससे क्या लाभ मिलता है आइये इसे देखें.
त्रिकोणासन करने की विधि
- विश्राम की मुद्रा में खड़े हो जाएं.
- दाएं पैर को 3 से 5 फीट फैलाएं.
- बाएं पैर को 45 डिग्री और दाएं पैर को 90 डिग्री मोड़े.
- सांस लेते हुए कंधों की ऊँचाई में बांहों को फैलाएं.इस स्थिति में हथेलियों को ज़मीन की दिशा में रखना चाहिए.
- हिप्स को पीछे ले जाएं और शरीर के ऊपरी भाग को दायीं ओर लाएं.
- सांस छोड़ते हुए दायी हथेली को दांए पैर के पीछे ले जाएं.
- बाएं हाथ को छत की दिशा में ऊपर ले जाएं.
- सिर को बायें हाथ की दिशा में घुमाकर देखें.इस अवस्था में मेरूदंड सीधा और गर्दन रिलैक्स होना चाहिए.
- इस मुद्रा में 10 से 30 सेकेण्ड तक बने रहें.
त्रिकोणासन करने की लाभ
- आप नियमित रूप से त्रिकोण मुद्रा का अभ्यास करते हैं तो शरीर से तनाव दूर होता है और लचीलापन आता है
- इस योग के अभ्यास से हिप्स ,पैर, टखनों एवं पैरो में दृढता आती है और इनमें लोच बना रहता है.
- योग की इस मुद्रा से रीढ़ की हड्डियां सीधी रहती है एवं छाती फैलती है.
त्रिकोणासन करने की सावधानियां
जब कमर में तकलीफ या परेशानी हो उस समय इस योग का अभ्यास नहीं करना चाहिए.
