Trikonasana and its important points, methodology, breathing excercises, variation, therapeutical and its advantages
THE NOMENCLATURE
Trikonasana is also known as the 'Triangle Posture'. The term 'Trikonasana' is derived from the Sanskrit words 'Tri' meaning 'three'; 'Kona' referring to 'angle'; 'Trikona' connoting triangle and 'Asana' meaning 'Posture'. Therefore 'Trikonasana' means assuming a posture whereby your feet resembles the three sides oa triangle.
IMPORTANT POINTS
The standing method used in this Trikonasana variation is akin to the one used in Chakrasana. The only difference is in the position of the legs.
Trikonasana is an alternative to Ardha Matsyendrasana. Both operate on the same principles.
Pregnant women should not practice this asana.
METHODOLOGY
Commence this asana by standing erect.
Place your feet comfortably apart (generally a 24 inches or the measurement of two common rulers should suffice).
Do the movements rhythmically and as if they flow form one side to the other.
Once you place your feet in the comfortable position, keep them stifand straight.
Neither should you lift your feet from the ground nor allow them to slip.
Slowly inhale.
As you exhale, do the following exercise.
Now stretch your arms sideways.
Keep them parallel to the ground.
Extend them at the shoulder level.
Rotate your head and trunk to your right side.
Bend down.
Place your right fingertips on your left toe.
Stretch your left arms perpendicularly upwards.
Transfer your gaze towards the right toe and then again at the raised fingertips.
Look towards the raised left fingertips.
Completely exhale!
Remain in this position for at least five seconds.
Stand erect and relax!
Take a deep breath slowly.
Hold on to your breath for about five seconds.
While you exhale, repeat the above movement with the opposite side.
One round is completed when you do Trikonasana both ways.
You can thus carry out three rounds.
BREATHING EXERCISE TO RELAX
Before commencing a round, breathe normally.
The novices can continue breathing normally while doing Trikonasana.
After you master the art, slowly inhale deeply as you stretch out your arms sideways.
Gradually exhale completely as you twist sideways your trunk.
Keep on holding out to your breath as you touch the toe.
It's only when you return to the original position that you inhale again.
After completing the three rounds, you should keep the feet in the same position.
Now, bend downward from the waist and exhale even as you slowly swing the hands sideways five times.
Gradually return to the standing position and inhale.
Wait for about three seconds. Breathe normally.
Again, do this bending downward breathing movement.
You can do this thrice.
This breathing exercise (as you comfortably stretch your legs and gradually swing your hands sideways) can be done whenever you feel tired or fagged out say during a busy day or after jogging, hiking, sprinting or even after doing some strenuous exercise or job.
VARIATION
You can also make use othe variation.
Ocourse, after you do the first model mentioned above, you can do the variation model as a supplement to the former.
The variation model is done in the following manner:
Remember that the variation model can also include three rounds. One round consists omovements in both sides. Therefore three rounds would mean total movements osix movements.
Having completed the rounds in the first stage, relax and breathe normally for about three seconds.
Stand erect with your feet comfortable apart.
Keep the fingers close together.
As you slowly inhale deeply, slowly make your hands tense by your sides.
Raise the right arm overhead.
Keep the right palm turned upwards and the left palm by your side open downwards.
The inside portion oyour right upper arm should be touching your ears.
Look ahead.
Stay in this position as you complete inhalation. This is the time to begin the actual variation model.
Commence the variation model as you begin exhaling.
Keeping the shoulder raised, slowly bend together your head, trunk and the shoulders right from the waist to your left.
Don't bend your raised arm at the elbow.
Keep your knees and hips still and stiff as you bend the right arm laterally over the left leg.
Press the raised upper arm against your ear.
Stretch out to the maximum limit.
Remain in this position for about five seconds as you complete the exhalation and return to standing position.
Slowly inhale deeply.
Wait for about three seconds. Breathe normally.
Repeat the exercise the other side.
One round consists obending both ways once.
So you can do four rounds to complete a cycle.
Having completed one cycle, do the bending downward breathing movement thrice.
After you do the bending downward breathing movement thrice and return to the standing position, breathe normally.
ADVANTAGES
Trikonasana has advantages for the entire body - therapeutical as well as physical.
Therapeutical
Trikonasana is an ideal exercise to alleviate pains in various portions othe body.
You will get reliefrom pains in the knees, waistline, joints, hips, elbows and the neck besides back pain.
If you suffer from sciatica, do Trikonasana slowly.
Trikonasana improves digestive power.
Trikonasana also boosts appetite.
Constipation is cured.
Regular movement obowels is ensured.
Urinary problems also get cured.
Trikonasana is particularly effective against enteroptosis.
Physical Advantages
Your entire body gets stretched.
Therefore, Trikonasana limbers up the entire body.
Women can use Trikonasana to exercise their pectoral muscles (that hold the breasts).
Trikonasana corrects posture.
The regular practitioner of Trikonasana will also gain in height.
Trikonasana grants a dedicated practitioner grace and the optimum posture according to his/her constitution.
Trikonasana is ideal for people who basically have a sitting job. This asana can be easily done in the workplace too. Trikonasana can also be done the first thing in the morning to get over lethargic feeling.
Your back will remain straight.
Trikonasana loosens up your pelvis region.
Your body will become well proportioned.
Minor deformities of the shoulders and legs are corrected.
Trikonasana makes your hips and waist flexible.
Your adrenal and thymus glands will be stimulated.
Your face besides the parathyroid and thyroid glands get increased blood supply.
When you do Trikonasana, you will also exercise your eyes.
Trikonasana further exercises the buttocks and the hips.
Your excess flab in the hips, waist and abdomen will be reduced.
Trikonasana massages the flanks.
The pelvic organs and the abdominal muscles are stretched and exercised.
Tension marks in the neck is checked.
Trikonasana expands the chest by stretching the chest muscles.
The intercostal muscles are alternately stretched and relaxed.
When you do Trikonasana, the entire vertebral column becomes flexible.
The vertebral column goes through a vibrant rotary twist and a lateral stretch.
Trikonasana works upon all the lateral muscles and ligaments.