The Sanskrit term "trikona" translates to three corners or angles, symbolizing the triangular shape assumed by the body in this pose. Trikonasana, also known as Utthita Trikonasana or Extended Triangle Pose, offers a deep stretch to the spine, enhances trunk flexibility, and promotes balance and focus.
Position of Readiness:
- Initial Stance:
- Stand on the floor with your feet approximately two and a half feet apart.
- Keep your hands by your sides, palms facing downward, and maintain a forward gaze.
- Breathe naturally to establish a calm rhythm.
Steps to Practice Trikonasana:
- Inhalation and Arm Extension:
- Inhale slowly and simultaneously raise both arms straight out from the shoulders, parallel to the floor, palms facing downward.
- Extend your arms fully, feeling the stretch along your sides.
- Exhalation and Torso Rotation:
- Begin exhaling slowly as you rotate your torso to the left, bending at the waist.
- Lower your right hand to touch the left ankle, placing the palm along the outside of the ankle.
- Keep both legs straight without bending the knees, maintaining a strong alignment.
- Simultaneously, extend your left arm upward, keeping it in line with your shoulder.
- Gaze and Breathing:
- Look upward toward the fingertips of your left hand, maintaining a steady gaze.
- Hold this position and complete your exhalation while feeling the stretch along your side body.
- Return and Repeat:
- Inhale as you return to a standing position with arms outstretched, maintaining the stretch in your upper body.
- Hold this stance briefly, synchronizing with your inhalation.
- Repeat the same sequence on the opposite side, exhaling as you rotate your torso to the right and touch the right ankle with your left hand.
- Extend your right arm upward, gazing toward the fingertips.
Benefits of Trikonasana:
- Physical Wellness:
- Alleviates stiffness in the neck, shoulder joints, and waist.
- Enhances flexibility and strength in the calves, hands, and shoulders.
- Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica.
- Emotional and Mental Health:
- Helps relieve stress and anxiety.
- Improves digestion and supports overall well-being.
Contraindications and Cautions:
- Specific Conditions:
- Avoid during episodes of diarrhea or severe headaches.
- Seek guidance from a yoga expert if you have concerns regarding your waist or spinal health.
- Not recommended during pregnancy unless modified and supervised by a qualified instructor.
Trikonasana combines physical alignment with mindful breathing, fostering holistic well-being and vitality.