Triangle Pose (Trikonasana) How to do & Benefits


A girl doing Trikonasana
Traingle pose / Trikonasana


            * For beginner, must do Yoga on floor or Mat. Expert practitioner can do yoga anywhere😃, like this one above : ) 😃.

                          Pronunciation -           tri-ko-na-sa-na
                          Meaning –Trikona ’ is the Sanskrit word and it means ‘Triangle’.
                                                                                And asana means 'Posture' or 'Pose'.
                          Difficulty – 3 out of 10.



How to do Triangle pose or Trikonasana ?

Steps –

       1) Stand straight with legs together and hands straight down touch to the side of the thighs.
                 Like Tadasana’s first step.

      2) Take couple of deep breath and calm your mind.
                 Now take distance with your feet shoulder width apart.
                 Raise the arms to shoulder level.

      3) Now slowly bend from hip-joint (Pelvic Girdle), at the same time move/change angle of right foot as shown in picture below.

A girl showing How to do Trikonasana or traingle pose
move one foot like this


             Touch the right foot with your right hand and extend left hand towards the ceiling, so your arms make 180 degree angle.

      4) Stay in this pose or Hold this pose for few seconds, with normal breathing. 10 seconds are enough for beginner.
                  Stay in this pose from 10 seconds to 1 minute.
                  Your breathing must be gentle and at normal depth, while doing this Yoga pose.

     5) Then slowly come to the starting position.
                  Stand straight with legs together and hands straight down touch to the side of the thighs.

     6) Now just change the side, this time bend to left side from hip-joint (Pelvic Girdle).
                  Repeat the steps from 1 to 5.



Note –

* Bending from Hip-Joint and Waist are different. Waist is slightly above the Hip Bone-Joint.

         a) Bend from hip-joint (Pelvic Girdle) only, not waist. 
         b) When you touch the feet, do not look down.
         c) When you touch the feet, look at ceiling or sky.
         d) Don’t try to bend beyond capacity.
         e) Do not bend your knee.



Benefit –


        a) Triangle yoga pose helps to strengthen leg muscles like hips, thighs, calf’s etc.
        b) Regular practice of Triangle yoga pose improves balance and co-ordination of the body.
        c) This Yoga pose, improves flexibility of spine.
        d) This Yoga pose, relieves the pain in back & neck.
        e) This Yoga pose, helps to remove fatigue and laziness.



Limitation –


        a) Those who have back pain should avoid doing Triangle Pose or Trikonasana.
        b) Those who have knee-joint pain or ankle-joint pain should avoid doing this Yoga pose.
        c) Avoid this Yoga pose, if you are feeling like qualm or reel.



Variation –


      a) The variation of this Yoga pose called "Parivrtta Trikonasana" means "Revolved Traingle Pose". In this variation just do 1,2 & 3 steps, but instead of touching right hand to right foot, touch right hand to left foot by revolve.



         Previous – One leg extended pose                                               Next –  Revolved Triangle Pose


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