OO-TEE-tah trik-cone-AHS-anna) utthita = extended trikona = three angle or triangle. So, in Sanskrit this pose is referred to as Utthita Trikonasana
This triangle pose stretches the legs and torso, mobilizes the hips and promotes deep breathing. It is a simple pose and everybody’s favorite. This is a very powerful standing pose and it focuses on balance, with a deep twist of the spine.
Different schools of yoga have different views about what Trikonasana is and how it should be performed. It is a standing position providing deep stretch to the whole body parts.
Depending on your school of yoga, 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. Parivrtta Trikonasana means a revolved triangle pose or the twisted triangle pose.
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.
Steps- Getting into the Asana
Step 1
Stand with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso. Keep your feet pressed against the ground and balance your weight equally on both feet.
Step 2
Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.
Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.
Step 3
Keep your waist straight. Ensure that your body is bent sideways and not forward or backwards. Stretch as much as you can while taking long, deep breaths. Repeat on the other side.
Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.
Step 4
Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.
Contradictions- Who should not do this Asana?
* If you have Diarrhea
* If you are suffering from a severe headache
*Heart Condition: Practice against a wall. Keep the top arm on the hip.
Neck problems: Don’t turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.
Preparatory pose
Benefits of Trikonasana
- Stretches and strengthens the thighs, hamstring muscles and ankles
- Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
- Stimulates the abdominal organs
- Helps relieve stress
- Improves digestion
- Helps relieve the symptoms of menopause
- Relieves backache, especially through second trimester of pregnancy
- Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica
