Yoga connects oneself with the mind and the body, providing holistic well-being. Through thorough practising of the asanas and meditation techniques, one can build a connection with oneself and the surrounding environment. It leads to a complete transformation in the physical and mental lifestyle of a person.
What is Trikonasana (Triangle) yoga pose
Trikonasana is one of the major asanas that helps improve blood and oxygen circulation throughout the body. It also improves energy levels by boosting your immune system. The name Trikonasana is derived from a Sanskrit term that translates to three corners posture. The number three has a major significance throughout history in association with religion, literature, etc. The triangle formed in the Trikonasana has several meanings as well. For example, the union of mind, body, and spirit, or the entirety of life, is symbolised through the past, present, and future. However, irrespective of its symbolic meaning, this form of stretching helps create a flexible body and releases the tightness present in certain muscles throughout the body.
More on Trikonasana
The Trikonasana, also commonly called the triangle pose, provides physical, emotional, and mental benefits. It is a popular asana that is practised in several yoga styles. It gets its name from the shape that the body forms while practising the posture. Beyond the elegance and beauty of the asana, it aids in strengthening muscles of the calves, hips, legs, back, and also hamstrings.
There are several variations to Trikonasana: two of them are the Uttitha Trikonasana and the Parivrtta Trikonasana.
- Utthita Trikonasana: Also known as the extended triangle pose. It requires greater flexibility and stretching.
- Parivrtta Trikonasana: It is also called the revolved triangle pose. It is slightly more complex than the triangle pose. Instead of touching your left hand to the left leg or the right hand to the right leg, in the revolved posture, your right hand touches the left foot and vice versa. The trunk of the body is rotated entirely to make this posture possible.
How to do Trikonasana?
There are specific steps that must be followed to do the triangle pose precisely. Follow the steps given below to get the perfect position for the asana:
- Stand on your yoga mat with a minimum distance of 3 to 4 feet between your legs. Ensure your toes are facing forward.
- Turn your left foot slightly inwards while your right foot is at 90 degrees.
- Inhale deeply and extend your arms to the sides while keeping them parallel to the ground.
- Breathe out slowly and bend from the waist while keeping an open body. Extend your right hand towards your right shin or the foot.
- Raise the left arm slowly with your finger pointing towards the ceiling. Keep your right hand on your right foot, shin, or knee, depending on what is comfortable for you.
- Focus on your breathing while looking upward towards your left hand.
- Raise your head high, maintain open shoulders, and keep looking at the top.
- Return to your standing position after a few breaths.
- Follow the same pattern to your left side.
Following these steps regularly can help achieve the maximum benefits of the Extended Triangle Pose. It seems an unchallenging posture at first glance, but after practising for a while, you will realise the effect it has on your body muscles.
Tips for performing Trikonasana
- Indulge in warmup exercises before performing the triangle pose.
- Ensure that both your feet are well grounded on the floor or on your mat.
- If you can’t handle the stretching, do not push yourself too much.
- Engage your core to ensure proper stability.
- Keep your gaze up towards the ceiling or your fingertips.
- Do not strain your body muscles.
10 Benefits of Trikonasana
Trikonasana benefits our bodies in multiple ways, as described below.
1. Improves Digestion
While performing the triangle pose, there is a deep stretch from the stomach to the intestines, covering the whole digestive system. The posture thereby promotes better digestion, relieves constipation, and improves circulation to the abdominal organs. It aids a healthy and improved internal environment. The twisting motion of the pose also helps detoxify the body.
2. Strengthens the muscles of the legs, hips, shoulders, chest, and back
The triangle pose is a standing posture that involves both legs and hips. A significant amount of spine stretching is also included, which helps strengthen the back and shoulder muscles. It also tones the calf and thigh muscles. In addition, when the single arm is extended in an upward direction, it helps create a better posture by opening the chest area. Furthermore, holding the position for several minutes builds great mobility and stability of the body.
3. Relieves back pain
This posture is highly beneficial for people suffering from back pain. Its stretching movement releases any tightness and tension built up in the back muscles and promotes spinal alignment. It also strengthens the muscles surrounding the spine which helps maintain balance and stability. It fosters flexibility and provides a great range of motion.
4. Improves posture
It opens the chest and lengthens the spine, fostering good posture. Performing the extended triangle pose regularly lessens the possibility of having any postural abnormalities, as it also strengthens the muscles that cater to having a good posture.
5. Alleviates Sciatica symptoms
Sciatica consists of immense pain in the legs and lower back regions due to compression caused by the sciatic nerve. As Trikonasana involves stretching the legs and the hips, it lessens the compression and tension of the sciatic nerve. In addition, the posture also strengthens the muscles of the lower back, preventing any sciatica flare-ups.
6. Releases stress and calm the mind
The posture activates the parasympathetic nervous system, which helps reduce any signs of anxiety and stress. It aids relaxation by releasing any tension built up in the body. This pose, along with appropriate breathing techniques, makes you focus on yourself and calm your mind, thereby fostering a mind-body connection. The focus utilised in balancing your body and maintaining the triangle pose helps reduce feelings of anxiousness and overwhelm.
7. Boosts the immune system
The extensive nature of the posture helps in improving blood circulation through the body, which also assists in detoxifying the body by removing waste products. It also enhances the cardiovascular health of the body, which helps in providing nutrients and oxygen.
8. Increase in energy levels
Deep stretching of the muscles opens the lungs and the chest, which aids in better breathing and oxygenation. Better blood circulation and oxygenation lead to high energy levels.
9. Reduces symptoms of menopause
During menopause, women are faced with a range of uncomfortable hot flashes, sleeplessness, insomnia, and much more. The extended triangle posture helps reduce stress and promote relaxation. It also helps in maintaining a hormonal balance, which contributes to the reduction of symptoms.
10. Tone muscles
As the triangle pose works on several muscle groups, it helps in providing them with a sculpted shape. It also helps to tone bodily muscles and gives you a lean physique.
Trikonasana Contraindications
There is no denying that the triangle pose in yoga is beneficial for all. However, there are a set of situations and conditions in which an individual must not practise this asana. Considering your personal safety and physiological limitations is necessary. Here is a list of conditions during which it is advisable not to practise Trikonasana.
- Pregnant women: Women in their third trimester must avoid performing the triangle pose. As it demands major stretching and balancing, the weight of the womb can cause an issue. Any case of imbalance can create problems for the woman as well as the child.
- Surgery or Injury: People who have undergone surgeries on their spine, knees, etc. must not perform this asana. Children or athletes with ankle or hamstring injuries also should avoid it. It puts pressure on the body’s muscles and can cause more pain to the inflicted area.
- Weak body: People with weak knees, ankles, back, etc., must avoid practising this asana as it could cause dislocations. If you suffer from ailments like high blood pressure, migraines, or vertigo, the triangle pose is not meant for you. It requires focused breathing techniques and a balancing effort, which can cause dizziness, thereby leading to injuries.
- Breathing problems: This posture must be avoided by people having breathing issues. While performing this asana, a certain body-breathing connection is required. Therefore, no one should attempt the asana without understanding the proper requirements.
- Postnatal women: Women who have just given birth and are gaining strength and balance in their hips and knees must not practise this asana. The triangle pose opens the hips and, therefore, could be harmful for postnatal women.
- Senior Citizen: The asana requires a high amount of balance and coordination. People with a not-so-stable balance and bodily coordination must not indulge in it. It could lead to mishaps and injuries.
- People recovering from injuries: Though yoga is a beneficial form of practice, people who are in the recovery stage must indulge in simple asanas as compared to the triangle pose.
- Joint issue: If you suffer from joint issues like joint pain, arthritis, etc., be careful while indulging in this pose. Do not force your body into doing the deep stretching required by this asana. Listen to your bodily limitations to save you from any harm or injury.
- Disc-related issues: People having disc-related issues like the herniated disc must avoid performing the triangle pose. The twists and bends involved in the asana can put excess pressure on the disc, further worsening the situation.
Conclusion
To sum it all up, Trikonasana offers an abundance of health benefits, promoting overall well-being. By including this asana in your daily practice, you will experience a major transformation in your mental and physical health. Individuals who thoroughly follow Trikonasana find it to be a beautiful synthesis of balance, strength, and grace. Incorporating this posture into your yoga practice can seem challenging, but it is also highly rewarding.
The start of this journey might be a little tough, but with regular practice and persistence, anyone can master the triangle pose. Starting with its modern variations that utilise props like chairs, blocks, etc. help in easy and quick mastery of the posture. Whether you are a beginner or an experienced professional, with the right amount of determination, patience, and guidance, you can ace it. So, pull up your yoga mats and begin your journey towards better health of mind, heart, and body.
