What is Trikonasana or Utthita Trikonasana or Extended Triangle Pose? – How to Do It, Benefits, Step-by-Step Instruction and Precautions

What is Trikonasana or Utthita Trikonasana or Extended Triangle Pose Precautions?

The name is suggested by the way this asana positions one’s body by forming triangle ️ between legs and among legs arm and trunk while spine is kept in extended position.

Trikonasana comes from the ancient practice hatha yoga which has been practiced in various styles of yoga asana flows, it is one of the standing poses in Ashtanga vinyasa Sequence also considered as Hip opening standing pose since emphasizes on groin muscles lengthening moreover this posture is one of the most practiced postures in Vinyasa asana sequences which encourages the stability, grounding and allow one to enhance one’s body’s natural positioning.

How to Do Trikonasana or Utthita Trikonasana or Extended Triangle Pose?

  • Starting from Samasthitior Tadasana (mountain pose)  step the right leg back about 3 to 4 feet apart according to convenience or will to work on different positions , turning left foot to bring both feet in parallel position where heels could be slightly outward or big toes pulled towards each other to bring the outer edges of both the feet parallel to either edge of the front and back of the mat or each other, with inhalation open out your arms to shoulder height so both arms are also parallel to floor , this is Vinyasa(step) 1
  • Look towards right hand , without moving the hip bone ( pelvic) much rotate (turn) the right thigh out so the outer edge of right foot now should be parallel to right side edge of the mat so foot feels stable and strong to support the body weight, now side bend from spine first then tip at the hip to right side and drop the right hand down to right foot ankle /grab the right big toe/ flat hand on the floor outside by the foot , finally shift the gaze to left hand up while left hand is stretching against left hand upward spine is tryingto twist upword,  vinyasa 2
  • To come back look down first to the right hand push the floor with the right foot while inhaling come back up and turn right foot inward back to previous position at the same time turn the left foot outside towards the front of the mat while shifting the gaze to left hand , vinyasa 3
  • Exhale bend left side from the spine and tip at the hip to place the left hand down, imitating the same position as other side in vinyasa 2, gazing right hand , vinyasa 4
  • Inhale look down push the left foot bring yourself to the starting position vinyasa 1
  • With exhalation return in Samasathiti.

Trikonasana or Utthita Trikonasana or Extended Triangle Pose Precautions:

  • When in the final position to avoid knee pressure (due to lack of thigh muscle strength),  press the front foot/push the dominant foot forward without moving it/ make the heel feel light on the floor ( to engage calf muscles)/ simply bend the knee gently (micro bend)
  • Avoid leaning forward rather maintain side bend towards the dominant foot.
  • Keep the pelvic(hip bone) in posterior tilt(tucked tail bone)
  • Avoid over turning the neck to gaze the palm also use your eye movement with neck and trunk to gaze at palm /simply look straight/look down to the floor which can promote better balance especially for a novice.
  • Keep the non-dominant foot strong and try to rotate both thighs outward/left thigh inward right outward without making foot has high or low arches.
  • Try to twist from the core muscles obliques instead of using hands to push and twist.
  • Condition such as Diarrhea, hyperextension, hypotension and in any involved joint injury should be considered well during practice.

Trikonasana or Utthita Trikonasana or Extended Triangle Pose Benefits:

  • Stabilizes ankle, knees and strengthens thighs and core muscles including abdominal, back and deep pelvic floor muscles which supports the organs and could avoid organ collapse
  • Such complex movement of spine ( side bend , slight lower back forward bend , twisting and gentle upper back backward bend ) allows spinal bones (vertebrae) to mobilize in different parts of it as compared to simple side bend or and bending position which promotes mobility.
  • Stretches dominant legs’ back thigh muscle and side trunk muscles on opposite side.
  • Creates intra abdominal pressure that squeezes internal organs and works as a detoxifying posture moreover improves the function of visceral organs e.g. improves digestion, promotes defecation, Allievate condition related to organs such as diabetes,etc.
  • Helps relieve the menstrual issues.

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