Anatomy of a Pose

Trikonasana (Triangle pose)

Trikonasana is a classic pose and is one of 12 key postures. Rather than simply stretching the upper side of the body, this pose aims to strengthen the side waist (flank) muscles on both the upper and under sides. It also stretches and strengthens the spine, without compressing the under side.

To enter the pose correctly (to the right as in the photo above), ensure the hips and shoulders are in line, raise the arms to shoulder level, inhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Place the right hand on the leg or ankle or on the floor if you can reach that far without straining or distorting the sides of the torso. Raise the left arm to perpendicular and spread the fingers to encourage energy flow


 trik

Anchor the pose by firming the thighs and pressing the heels firmly to the floor. Do not press back into he knees. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.

Rotate the torso from the waist to lift the sternum towards the ceiling and imagine your back is pressed up against a wall.

Benefits Include

  • Stretching and strengthening the thighs, knees, and ankles
  • Stretching the hips, groins, hamstrings, and calves
  • Stretching and strengthening the flank muscles
  • Stretching the shoulders, chest and spine
  • Stimulating the abdominal organs
  • Helping to relieve stress and the symptoms of menopause
  • Improving digestion
  • Relieving backache, especially through second trimester of pregnancy
  • Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica

Contraindications and cautions:

  • Diarrhoea – do not practice
  • Headache – do not practice
  • Low blood pressure – come out of the pose very slowly
  • High blood pressure – turn the head to look downward
  • Heart condition – practice against a wall; keep the top arm on the hip
  • Neck problems - don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long or look downward.