Trikonasana (Triangle Posture). Trikonasana is made of two words: trikona and asana. Trikona in Sanskrit means ‘triangle’. In this asana, the body assumes the shape of a triangle, hence it is named Trikonasana. This asana helps to manage stress by strengthening abdominal organs and muscles in legs, trunk and the buttocks.
Let us perform Trikonasana by following the steps given below:
1. Stand erect with legs together, hands by the side of the thighs.
2. Move your legs 2-3 feet apart.
3. Stretch the arms sideways and raise them to shoulder level parallel to the floor so that they are in one straight line.
4. Bend to the right side from the waist, taking care not to bring the body forward.
5. Place the right hand on the right foot. If possible, the right palm can rest on the floor also.
6. Stretch the left arm up gradually bringing it to the right side, lower it over the ear until it is parallel to the floor with palm facing down. Optionally, the left arm can be kept straight above the left shoulder keeping the two arms in a line at 1800. Maintain this position with normal breathing comfortably for 5 – 10 seconds.
7. To come back, lift the right palm. Raising the trunk bring the arms sideways in line with shoulders. Bring down your arms and keep hands by the sides of thighs. Bring your feet together and relax.
8. Repeat the asana from other side.
Remember the following points: Do’s
• In final position, the back of the legs, the back of the chest and the back of the hips should be in a line.
• Maintain the final posture with normal breathing.
• Do not bend the knees while turning sideward.
• Do not lean forward/backward while performing this asana.
• It tones up the muscles in trunk, legs and hips.
• It improves the flexibility of spine.
• It invigorates the abdominal organs.
• It is effective for increasing the height of growing children.
• It relieves the pain in the neck and back.
• It is beneficial for the person suffering from sciatica.
• Practice of this asana should be avoided in case of backache and abdominal inflammation.
Preparatory asanas to do before Trikonasana
Follow up asanas to do after Trikonasana
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