Trikonasana yoga benefits its variations and steps

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 of a 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 stiff and 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 of the variation.
• Of course, 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 of movements in both sides. Therefore three rounds would mean total movements of six 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 of your 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 of bending 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 of the body.
• You will get relief from 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 of bowels 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.