Introduction to Trikonasana
Trikonasana (pronunciation: Tree-kon-aa-s-uh-nah) is one of the most important asana as it signify the power of three. In Sanskrit, Tri means three and Kone means angle. It is so because this is a standing asana and while performing the body makes angles which seen as a whole create the illusion of a triangle. Hence, Trikone in Sanskrit means a triangle and hence the name.
Unlike other asanas, this asana specifically requires you to keep your eyes open for keeping a perception of balance.
Trikonasana is known to keep a balance between the three forces of nature – Tamas (Inertia), Rajas (Action) and Sattva (Harmony). Trikonasana represents Cosmic Trinity of Brahma (Creator), Vishnu (Preserver/Protector) and Shiva (Destroyer).
It also represents interplay of dependency, independence and interaction.
Scientific way to perform Trikonasana
The correct steps to perform this asana are:
- Stand straight on yoga mat with both feet together and hands on the side.
- Step your left leg apart from the right leg creating a triangular mountain shaped gap. Turn your feet 90 degree towards left side. Raise your hands parallel to the mat. Your head and shoulders should be in the same plane.
- Bent from waist towards the left feet. Let your left hand palm touch your left feet while your right hand is raised high up in the air.
- Hold for 5 to 10 seconds and release.
- Twist your waist to come up in upright position, thus making both hands come in same plane as the head, parallel to the floor.
- Bring your left feet back with your right feet.
- Repeat the same for right feet.
- Another variation is for the 45 degree angle corresponding to the floor. The steps are the same.
- The third variation is slightly difficult.
- After you turn your left feet, turn your hips towards the left while keeping your hands on the hip.
- Make sure your knees and ankles do not bend.
- Then raise your right hand while your left hand remains on the hip.
- Slowly bring your right hand down and at the same time bend from waist towards the left feet.
- Let your right hand touch the left feet and make sure your spine is parallel with respect to the floor.
Precautions to take while performing Trikonasana
- Abort this asana if you feel pain.
- Do not perform all the three variations all at once.
- Beginners to attempt this asana under trained and expert supervision.
- Keep your eyes open as it will give you a clear perception of balance which will help you to maintain the pose and not fall off,
Who can and can’t perform Trikonasana
- Only ailment free people can do this asana with a few exceptions.
- Highly recommended for children.
- People with dizziness, vertigo, migraine and insomnia should not undertake this asana.
- People with spondylitis and other bone ailments to undertake under medical and expert supervision.
- People with back pain can let go of bending at the waist or twisting.
- Low and High Blood Pressure sufferers should not do this asana
- Pregnant women should stop doing it after first trimester.
- Also people with stomach problems such as diarrhea should not do this
- People with heart conditions to use a wall as a prop.
Variations in Trikonasana
There are five variations in Trikonasana with various degree of difficulty –
- Baddha Trikonasana – Bound Triangle Pose
- Baddha Parivritta Trikonasana – Bound Revolved Triangle Pose.
- Parivritta Trikonasana – Revolved Triangle Pose
- Supta Trikonasana – Reclining Triangle Pose
- Uthitta Trikonasana – Extended Triangle Pose
Health Benefits of Trikonasana
- Helps in stretches hips, back muscles, chest and shoulders.
- Stretches the spine.
- Give strength to the thighs, calves and buttocks.
- Stimulates the spinal nerves.
- It improves the flexibility of the spine, correct alignment of shoulders
- It relieves from backache, gastritis, indigestion, acidity, flatulence
- Assists treatment of neck sprains, reduces stiffness in the neck, shoulders and knees, strengthens the ankles and tones the ligaments of the arms and legs
- It also stimulates the nervous system and alleviates nervous depression, strengthens the pelvic area and tones the reproductive organs.
- It gives strength to your legs, feet and ankles.
- Stretches hips, groins, hamstrings, calves and spine.
- Opens chest and shoulders.
- Strengthens back, neck and abdominals.
- Stimulates abdominal organs, aiding in digestion.
- Best therapy for stress, anxiety, infertility, flat feet, neck pain, osteoporosis, sciatica and symptoms of menopause.
- Give reliefs in backache, especially during pregnancy.
- It strengthens and stretches the legs.
- Stretches the hips and spine.
- Opens the chest to improve breathing.
- Relieves mild back pain.
- It stimulates the abdominal organs.
- It is also Improves sense of balance.
This yoga pose is one of the most important asana of the Ashtang Yoga Discipline