Trikonasana

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Trikonasana (tri-cone-ah-sa-na), or Triangle Pose, is an important position in hatha yoga. It is usually performed as follows:

  • The left foot is rotated 90° anti-clockwise.
  • The right foot is rotated 45° anti-clockwise. This helps create a stable posture.
  • Air is inhaled.
  • Both arms are raised so that they are parallel to the ground.
  • Air is exhaled while the head is rotated 90° anti-clockwise.
  • Air is inhaled while stretching to the left.
  • The left hand is allowed to drop and the right hand is raised vertically.
  • The head is rotated so that it is in its normal position, and then raised so that the right hand can be seen.
  • Air is exhaled and inhaled repeatedly.
  • Air is inhaled while returning the hips to their original position.
  • Air is exhaled as the right arm is allowed to drop, so that both hands are on the front of the hips.
  • The feet are rotated to their original position.

The position is then sometimes repeated, but with the right and left sides swapped. Also, the body is sometimes allowed to come to rest at a star shape instead of at a rest position, or the position is practised so that one hand is touching the floor instead of parallel to the ground.

The Trikonasana stimulates blood flow to the head, and helps to stretch and relax the back, shoulders, legs and arms. The muscles of the thighs, calves and hamstrings are stretched. A slight twist of the spine is involved.

  • The Utthita Trikonasana is an extended Triangle Position.[1]
  • The Parivritta Trikonasana is a Revolved Triangle Pose[2]

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