How to do Trikonasana in Yoga & its Benefits.

The Covid-19-induced pandemic led to work from home which reduced body movement and rise in physiological and psychological illnesses. Leading a sedentary lifestyle is one of the prime causes of joint or muscle pain issues, obesity, stress and even cardiovascular illnesses. 

Taking into consideration the current lifestyle of people, it is extremely significant that one follows a proper diet and exercise regime. Physical exercise is important to relieve the stress from the muscles, nerves and brain cells.  

Yoga asanas are one such form of physical exercise which comes with numerous benefits for physical and mental health. In Yoga asanas, Trikona sana is one such posture which comes with power-packed advantages for physical and mental well-being.  

What is Trikona Yoga Asana?  

The word ‘Trikonasana’ is derived from two words of the Sanskrit language – ‘Trikon’ which means Triangle and ‘Asana’ which means Posture. Hence, Trikonasana is called Triangle Posture. 

Trikonasana Yoga pose majorly focuses on stretching the body to the side and forming a triangle by the torso, upper limbs and lower back. The practice of Trikona Yoga asana increases flexibility, strength, energy, balance, and reduces muscle stiffness and brings a sense of humility.  

Dr. Hansaji Yogendra says, “Trikona yoga sana is an excellent asana for building stamina. Doing 2-3 rounds of Trikonasana can accelerate ventilation in the clavicular region and it would strengthen the lower extremities. Trikona yoga asana is a beau tiful blend of two different bhavas – vai ragya (detachment) and aishvarya (self-confidence).”

Limitations and Contraindications of Trikonasana 

The limitations and contraindications of the Trikonasana Yoga pose include:

1) Hypertension, cardiac prob lems 

2) Abdominal surgeries, hernia, severe piles 

3) Pregnancy, peptic ulcers, cervical spondylitis, slipped disc 

How to do Trikona Yoga asana? (Trikona sana Steps) 

Starting Position  

1) Stand erect looking ahead, with your feet two and a half feet to three feet apart, parallel to each other.  

2) Raise both your arms up from the respective sides, palms facing up. 

Read More: How to do Halasana easily?  

Steps 

3) Turn your right foot outwards. 

4) Turn your head to look at the right palm and turn your right palm to face down. 

5) Begin to bend towards your right laterally and allow your right hand to go as far down along the right leg as you can without tilting backwards or forwards. Your gaze follows the right hand. 

6) In this position, twist your head to look up at the left hand, which is straight up towards the ceiling. Maintain the final position for 6 seconds for suspending the breath.  

7) Keeping the gaze fixed on the left hand bring up your body to Point 2. 

8) Turn your left palm to face downwards and the right palm facing upwards repeat the process of bending on the left side.  

9) Once the bending on both sides is complete, bring your hands to the sides and relax your legs.  

Benefits of Trikona Yoga Asana  

Trikonasana is an effective and rejuvenating yoga asana to create equilibrium between the mind and body. Regular practice of Trikonasana increases flexibility of the spine, reduces back and neck pain and tones the body while bringing in mental balance, and stability and reducing stress and anxiety.  

Physical Trikona Yoga Asana Benefits:

• Stretches and opens the muscles which help in enhancing respiratory capacity and spinal flexibility 
• Regular practice of Trikonasana helps in toning the abdominal wall and waist muscle 
• It corrects the faulty postural habits and has a beneficial effect on the back, hip and hamstring muscles 
• The posture activates the core of the body which boosts the digestive organs and improves metabolism 
• It also reduces the stiffness of the back and spine which further improves flexibility and the right alignment of the shoulders 
• It strengthens the body muscles, legs, thighs, calves and hips. 
• It corrects faulty postural habits 
• Helps in stretching the hips, back and hamstring muscles 
• Trikonasana brings great relief from cramps during menstruation 
• Continuous practice of this yoga asana boosts bl ood flow through the veins which minimizes the chances of stroke or blockages
• It helps in toning the complete body while bringing relief from different pains and aches.  

Must Know: Benefits of YOGA for Beginners

Mental Trikona Yoga asana Benefits:  

• The Trikonasana pose represents a triangle. So, when you are bending forward in this Trikonasana, automatically a sense of humility and surrender comes into you The opening of the chest before bending forward develops strength, self-confidence and stamina 
• Yogis use the triangular formation in a meditative posture, as it is said, that this formation unifies the forces in nature
• While practising Trikonasana, you have to maintain a complete focus, as this would aid in promoting a peaceful and balanced mind 
• Regular practice of Trikonasana yoga asana reduces s tress and anxiety by relaxing the nerves. It helps in releasing more happy hormones which boosts happiness 
• This asana develops focus and fills one with increased energy 
• Owing to increased concentration and improved metabolism, it creates more balance between the functioning of the body and mind.  

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Yoga has a holistic approach to wellness and the practice of asanas helps in exercising the entire body. Various asanas focus on different parts of the body – to strengthen, stretch, and make it flexible or tone.  

Trikonasana is one such yoga asana that work s on physical and mental well-being. It is a wonderful asana to remove muscle stiffness and back pain. Spinal flexibility is the key benefit of this asana. In today’s time, Yoga asanas come as the cure for many mental and physical illnesses. Try and practice Trikonasana and see the difference for yourself.