What is Trikonasana?
The word 'Trikonasana' comes from the Sanskrit words, 'Trikona' meaning three corners, and 'Asana' meaning posture. In trikonasana yoga, the person extends their legs apart without bending the knees, wherein hands spread apart, forming an angle of 90 degrees between the upper and lower part of the body.
Trikonasana yoga or Triangle pose exercise is the standing posture exercise that brings strength, balance, and body flexibility.
There are many variations in trikonasana steps or the procedure of trikonasana. Generally, its three types include Baddha Trikonasana, Parivrtta Trikonasana, Utthita Trikonasana.
- It helps in stretching the legs and strengthening body muscles.
- It activates the body core, which further stimulates the digestive organs. Hence, it helps in improving body metabolism.
- One of the trikonasana benefits is that it reduces spinal and back stiffness, thereby improving flexibility.
- Improved metabolism with this yoga helps in boosting stamina and energy.
- Trying to bring in balance with this yoga pose helps develop focus.
- Trikonasana steps unlock the shoulders and hip flexors, which reduces the risk of injuries and enhances mobility. One should perform this yoga on both sides to benefit the right and left hip equally.
- With improved concentration and metabolism, it enhances physical and mental equilibrium.
- It also reduces stress, anxiety, back pain or issues of sciatica.
Parivrtta Trikonasana Benefits (Revolved Triangle Pose)
- Side-bend perks: The side-bend Parivrtta trikonasana benefits the leg muscles. It strengthens the glutes, hamstrings, calves, quadriceps, and knees. It even stretches the hip, making it stronger.
- Twist benefits: It tones, stretches, and strengthens the arms and shoulders, core muscles and massages the internal organs. It even manages sciatic nerve symptoms. Twisting also enhances reproductive organ functioning due to the efficient movement of pelvic floor muscles.
- Balance benefits: It calms down the nervous system, improving concentration, focus, and mental stability.
Utthita Trikonasana Benefits (Extended Triangle Pose)
The Utthita trikonasana benefits the hip region. This trikonasana yoga is also beneficial for the spine. It helps in stretching and strengthening ankles, knees, thighs, and torso. It also enhances digestion while stimulating abdominal organs.
Other Variations of Trikonasana or Triangle Pose
Apart from extended and revolved triangle pose yoga exercises, its other variations include:
- Baddha Trikonasana or Bound Triangle Pose: In this variation, one extends their torso beyond to take their hands around for binding.
- Parivrtta Baddha Trikonasana or Bound Revolved Triangle Pose: It is the combination of extended and bound triangle pose.
- Bikram's Triangle or Trikonasana: One should have strong and flexible (attained through regular exercise) hip bones to perform Bikram's triangle pose exercise.
What to Keep in Mind for Trikonasana (Triangle Pose)
One should keep these things in mind to acquire maximum advantages of trikonasana:
- Keep the legs straight
Initially, it is quite tough to touch your foot with your hand. At this time, one should avoid bending their knees. If the knee bending issue continues, use a yoga block as leverage.
- Keep your muscles engaged
It may look simple to execute trikonasana yoga. However, without the active muscle engagement of thighs and core, one may fail to procure trikonasana benefits.
- Avoid bending the back
This exercise is a sideways movement or body bending exercise. Hence, one should avoid bending the back or rounding the spine while doing this.
Trikonasana Steps (How to Do Trikonasana)
- Stand straight and keep the legs apart. Extend both the arms in a way that is parallel to the ground.
- Inhale and raise the right hand upwards. Exhale and bend the torso at the waist, towards the left side.
- While bending, bring your left arm to the left foot. Slowly and gradually, hold the ankle. Meanwhile, keep your right hand upward, above the shoulder.
- Keeping the shoulders aligned, turn the head up and look towards the ceiling. Hold for a few seconds. Return to the standing position and repeat on the other side.
Pro Tips on Trikonasana Yoga
Correct form and right technique are the two essential tricks to do trikonasana yoga safely and without injuries.
- Avoid chest rolling towards the floor. Instead, roll your shoulders back and lift the chest away from the front thigh.
- Perform an ample amount of warm-up exercise before doing trikonasana.
- Bend your body slowly and gently for better balancing.