Trikonasana - The Triangle Asana
Trikona-asana - The Triangle Asana [Pronounced - tri-cone-ah-sa-na]
Translation:The Sanskrit word tri means three and kona means corner or angle. Thus “three corners or three angles” is often called the triangle. This asana is also known as the utthita trikona-asana. Utthita means stretched or extended thus this is the Extended Triangle Asana.
The mountain Asana (tada-asana) Instruction
1. Stand with arms at your sides and feet held together.
2. Gradually disconnect feet more than shoulder surpasses each other.
3. Inhale with palms facing downward and start to rise out both of the arms in straight so that they are parallel to the floor.
4. Breathe out gradually and move the torso to the left. Bend down in such a way that brings the right hand downward to touch to the left ankle. Place the palm of your right hand to the outer side of the left ankle. Make a note that your left arm should be reaching out in upward direction. Hold your arms and legs to be straight and make sure there is no bending of elbows or knees.
5. Look at the finger tips of your left hand while stretching the head upward to the left side. Inhale and then return to an upright position stretching out your arms.
6. Hold on to this posture as long as your breathe out. Exhale and do steps 4-6 for the opposite side.
Comments
It is a good asana to be done in the early routine of yoga. The lifting and bending forward is good for relaxing and stretching the legs, shoulders, arms and back. This also stimulates the blood flow. The stretching of the thigh muscles and calves is also done. Limberness of spinal discs is achieved by the slight curving of the spine. This helps in alleviating any discomforts of the lower back.
The asana can be practiced longer by slowly breathing through the nostrils and not holding on to the breath. An aerobic touch can be added to trikona-asana to variate the performance. A good assistance with carrying out this asana successfully would be to pay attention to every part of the body with aware conducting of breath.
Duration/Repetition
You should stay in the forward bending asana during the time of exhaling. Repeat it 2-3 times, where one repetition consists of bending forward to both sides.