Triangle pose or trikonasana is an amazing asana that can give you a nice toned body, balance and great posture. It has many more benefits that vary from variation to variation. In this article you would find two variations of Trikonasana that are easy to do at home. The two variations if done daily with few rounds of suryanamaskar and warrior pose, can bring good amount of weight loss, posture correction, flexibility and strength to the body.
Variation 1: Utthita Trikonasana
Utthita means extended, stretched, Trikona means triangle. This standing asana is thus called the extended triangle pose.
Steps to do Utthita Trikonasana
Stand on your mat with feet together. Now inhale deep and move your feet 3 to 3.5 feet away from each other. Raise both the arm sideways, parallel to the floor. Turn the right foot sideways ninety degrees to the right. Turn the left foot a little to the right. Exhale and bend the trunk sideways to the right and bring the right palm near the right ankle. If you are not able to keep the palm down near the foot or mat, just place your palm on the shin or ankle. A block can be used in case your legs are stiff to keep the palms properly down. Stretch the left arm up, bringing it in line with the right shoulder and extend the trunk. Gaze at the thumb of the left palm. Keep on correcting the posture here. Checklist in this position:
- Check that the knees are straight
- Breathing is deep
- Both the arms are aligned in a straight line
- Chest is fully expanded and your hips are not leaning back.
Remain in this position for half a minute to a minute, breathing deeply and evenly. Slowly take your right palm up and change the position of the feet. Now turn your left foot out to the side and left palm down. Repeat the same steps as above on the other side.
Benefits:
- This asana tones up leg muscles and removes stiffness in leg and hip region.
- It corrects deformity in the knees and allows them to develop evenly.
- It relieves backaches, neck sprains, strengthens the ankles and develop the chest.
Variation 2: Parivratta Trikonasana
Parivratta means revolved, turned round or back. In this revolved triangle pose we twist the body to the opposite direction as we did in utthita trikonasana.
Steps to do Parivratta trikonasana:
Stand on your mat with feet together. Inhale deeply and move your feet 3 to 3.5 feet away from each other. Raise the arm sideways, parallel to the floor. Turn the right foot sideways ninety degrees to the right. Turn the left foot about 60 degrees to the right. Exhale and rotate the trunk sideways to the left in the opposite direction, so your left palm reaches the floor near the right foot. Stretch the right arm up, bringing it in line with the left shoulder and extend the trunk. Gaze at the thumb of the right palm. Remain in this position for half a minute to a minute, breathing deeply and evenly. Slowly take your left palm up and rotate the trunk back to the normal position. Now turn your left foot out to the side and rotate the trunk to the right side, keeping the right hand near the left foot.
Benefits:
- This asana tones the muscles of the thighs, calf and hamstring.
- The asana supplies good amount of blood in the spinal region which makes the back agile.
- Chest is expanded fully in this asana.
- This pose helps in relieving pain in the back.
- It enhances the functions of the abdomen and strengthens the hip muscles.
Practicing TrikonasanaorTriangle-Pose daily with suryanamaskar and warrior poses can bring great changes to the body. You will feel more rejuvenated, flexible and lean.
