The name has been derived from Sanskrit, where “Tri” means Three, “Kona” means corner/angle, Asana, meaning “pose.” So, Trikonasana means Triangle Pose. The term is also often used synonymously Utthita Trikonasana, Utthita meaning is “extended” so we call it Extended Triangle Pose. This posture performs on two sides, facing to right and facing to left.
Trikonasana, a standing yoga position that requires balance, strength and flexibility. The arms are extended with legs separated in this position, and one leg turned to 90 degrees. The upper body flexes towards the foot that is leading so that one arm extends toward but does not necessarily touch the ground, while the other is directed towards the sky.
Apart from a variety of different physical advantages, Trikonasana is believed to clear energy pathways within the body. It is among the fundamental poses that are found in the various forms of yoga. It is a foundational pose, so it is most likely that you will encounter it in the first few classes of your yoga teacher training.
Place your feet on the floor at a distance of one leg; knees should be straight.
Make sure your right foot is totally to your outside while turning your left foot just 45 degrees towards the inside, keeping your heels aligned with your hips.
They spread their arms towards the sides with the feet parallel to the floor with palms facing downwards, the trunk extends as far as it is comfortable to the left, and the arms are parallel to the floor.
When the trunk is completely extended to the left side of the trunk, the left arm is then dropped until the left hand is able to reach the Shinto, the side on the left foot with the palm placed down, when it is flexed.
The left-arm extends vertically while the trunk and spine are gently rotated counterclockwise by using the arms extended as a lever, while the spine stays at a level with the ground.
The arms are stretched from each other, and the head is usually turned towards the left side of the thumb, increasing the spin.
Keep this posture for 5 to 10 breaths, and then switch sides.
Repeat the posture, but with the other leg.
While doing the asana, you should ensure not to bend the right hand, when you are bent towards that side, to bring your right hand in contact with the floor.
Keeping the right leg straight is extremely crucial. You can try with a block as a prop, in the initial days.
Your right heel has to be in line with the arch of the left foot.
Do not keep the hand on the knee, on the bent side, to avoid unnecessary injuries.
Ensure to stack your shoulders vertically in this posture.
You should evenly distribute the body weight through the feet.
You should use all the strength of your torso region, to tilt your upper body to one side.
So, to summarize, you need to have a steady foundation. Proper alignment of the body, and use props to get this posture right. You should not pressurize yourself too much, while trying to reach the floor.
You will have to repeat this yoga pose again and again, in the course of every yoga session. So, ensure that you try the modifications and different variations from time to time. It will help you to perfect the art.
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You can try different variations like:
Baddha Trikonasana – This involves binding both the hands at the back, with one hand going from underneath the groin area. It helps in opening up the upper body.
Parivrtta Trikonasana – This involves a twist, so it enhances the effectiveness of the asana. You must start in the basic manner, and then twist the body to bring the top hand to the floor, while the other one points up.
Supta Trikonasana – You can do this while lying down. It is good for people, who cannot stand for a long duration and do this pose.
Aids and stretches muscles in the back, hips, shoulder and chest muscles.
It stretches the spine.
Strengthen the calves, thighs, and buttocks.
Stimulates spinal nerves.
It helps improve spinal flexibility and proper alignment of shoulders. It also increases your range of motion.
It helps relieve back pain, gastritis, stomach pain, indigestion acidity, and flatulence.
Helps with neck sprains and strains Reduces stiffness in the shoulders, neck, and knees, strengthens ankles, and strengthens the ligaments of legs and arms.
The asana also stimulates your nervous system, relieves depression of the nervous system, increases the pelvic region’s strength, and stimulates the reproductive organs.
Your balance and stability also increases, as a result of the practice of this asana. Thus, you will suffer less from slips and falls.
Your shoulder and chest strength improves manifold, as a result of regular practice.
Avoid this posture if you’re experiencing high or low Blood Pressure. Since blood flow flows the opposite way, it can be uncomfortable for people who suffer from Blood Pressure.
Anyone with neck injury should avoid it. Since the neck is tilted and hangs downwards, further damage to the neck muscles and the nerves around the neck are likely.
You should avoid this posture, if you have any injuries in your back, shoulders, and hips.
All those of you, who have migraine or diarrhea must also avoid the posture.
You can start this asana with a hold of 15-20 seconds initially and then gradually increase the timings. If you practice this asana regularly, your health will be rejuvenated. This is a standing Hatha Yoga asana which has immense benefits. However, you need to learn it under trained individuals, to get it right. Always use the right technique to do asanas, if you want to get the complete benefits. Go for Trikonasana or its variations, depending on your strength and stability. Slowly build on your existing levels, and move upwards, without hurrying.
Source :- https://shivayogaashram.com/blog/trikonasana-triangle-pose/