We always tend to run away from exercises and yoga as we believe they need a lot of physical labour and effort. But what we don’t realise is the importance and benefits of doing it. There are simple yoga asanas that you can easily practise in your daily life without much effort and one of them is Trikonasana.
Triangle Pose, or Trikonasana, is a popular yoga asana in both Hatha and Vinyasa yoga styles. The term “trikonasana” originates from the Sanskrit terms “asana,” which means “pose” or “posture,” and “trikona,” which means “triangle.” Yoga Asanas like trikonasana are easy to perform and are extremely beneficial to your health. Incorporating these in your daily lifestyle can help you keep fit and healthy and prevent many diseases.
Let’s examine Trikonasana benefits in greater detail as we delve deeper into this post. We’ll also look at the risks involved and who should avoid doing this yoga pose. Finally, we’ll show you how to do it correctly!
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What is Trikonasana?
The word “trikonasana” is derived from the Sanskrit terms asana, which means “posture,” and trikona, which means “three corners” or “triangle”. In trikonasana yoga, the person spreads their legs apart without bending their knees and spreads their hands apart, creating a 90-degree angle between their upper and lower bodies.
The fundamental stance gets its name from the triangle your body forms when you lower your lower body to the floor while maintaining your feet grounded. The deep stretch of trikonasana works the spine, shoulders, hips, and hamstrings. In addition, it enhances stability and balance while strengthening the ankles, legs, and core muscles. Trikonasana practice regularly helps improve body awareness, posture, and overall flexibility.
There are numerous variants in the stages or methods of trikonasana. It can be broadly classified into three types: Baddha Trikonasana, Parivrtta Trikonasana, and Utthita Trikonasana.
Trikonasana Benefits:
The list is long when it comes to Trikonasana Benefits. It offers a wide range of physical, mental, and emotional benefits. Here are some of the key Trikonasana benefits if you practise it regularly:
1. Stretches and Strengthens Muscles:
It aids in building muscle strength and extending the legs. To strengthen the muscles in the back and shoulders, the position requires a deep spinal stretch. The muscles in the back, shoulders, chest, legs, and hips are strengthened by maintaining this position for multiple breaths, which increases stability and mobility. It enhances the range of motion and flexibility in these areas.
2. Improves Posture:
By lengthening the spine and opening the chest, regular practice of Trikonasana helps to align the spine and improve posture. It lessens the possibility of developing postural abnormalities and the discomfort they cause by strengthening the muscles that support good posture.
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3. Helps in Digestion:
In Trikonasana, the entire digestive tract—from the stomach to the intestines—is stretched deeply. By enhancing blood flow to the abdominal organs, the position can aid in easing constipation and fostering a healthy digestive system. Trikonasana’s twisting motion stimulates the abdominal organs, including the liver, kidneys, and digestive system. This may facilitate better digestion, ease gastrointestinal pain, and encourage the body’s detoxification process. It is recommended to try trikonasana in case you have indigestion.
4. Relieves Back Pain:
Trikonasana improves flexibility by strengthening and stretching the back muscles, especially those along the spine. By releasing tension and tightness in the back muscles, the deep stretch down the spine can assist in lessening pain and suffering. Furthermore, by strengthening the muscles that support the spine, the posture can improve stability and reduce the risk of further problems.
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5. Relieves Stress and Anxiety:
Trikonasana, like many other yoga postures, promotes attention and deep breathing, which helps ease mental tension and aid in relaxing. Paying attention to your breath and your body’s feelings during the posture will help you develop inner calm and peace of mind. Furthermore, maintaining the posture requires focus, which can help to clear the mind and lessen sensations of anxiety or overload.
6. Trikonasana Benefit your Legs:
The inverted position of trikonasana promotes leg health and muscle rehabilitation by increasing circulation in the legs. Trikonasana is an excellent addition to any yoga practice for increasing leg flexibility, strength, and balance since it requires balance and stability to maintain the posture, which further enhances proprioception and total leg strength.
How to do Trikonasana Properly
Follow these steps to perform Trikonasana properly:
1. With your feet spaced 3 to 4 feet apart and your toes pointed forward, start at the front of the mat.
2. Slide your left foot in slightly and your right foot out 90 degrees.
3. Taking a breath, raise your arms to shoulder height and turn your hands down.
4. Breathe out while bending from the waist and maintaining an open body as you extend your right hand towards your right foot.
5. With your fingers pointed upward, raise your left arm towards the ceiling while placing your right hand on your shin (the front part of the leg between the knee and the ankle), ankle, or the floor, depending on what seems comfortable for you.
6. Maintain an open chest while looking upward or towards your left fingertips.
7. Maintaining erect shoulders, raise your head and look up at the ceiling. Hold on for a while. Repeat on the opposite side after you’ve gone back to standing.
Follow these steps properly and regularly to get the maximum trikonasana benefits and avoid risks.
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Risks associated with Trikonasana
Though trikonasana benefits help you a lot, provide you with many health benefits, and also prevent you from several diseases, you must take some precautions while doing it and people with a few specific diseases should avoid doing it.
1. Never overstretch while bending sideways. Do not hold yourself more than needed.
2. It is best to avoid this position if you have ailments in your knee, ankle, shoulder, or neck. Runners and athletes with ankle or hamstring ailments should avoid this pose and instead rest the affected muscle.
3. This pose should not be done by anyone who has had surgery on their knees, spine, or hips.
4. Students should avoid this pose to prevent joint dislocation if they have weak ankles, knees, backs, or shoulders. Additionally, this practice should be avoided by those with blood pressure disorders, vertigo, or migraines since the balancing effort required to achieve this position can cause dizziness and injury. It also requires extreme focus and concentration that cause problems for people with migraine.
5. This pose shouldn’t be done by anyone with sciatica or sliding discs. Additionally, Individuals who have recently undergone abdominal surgery must not perform trikonasana.
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Conclusion
To sum up, Trikonasana is a fundamental yoga pose that has many advantages for the body, mind, and soul. Better flexibility, strength, posture, balance, digestion, and stress reduction are just a few of its advantages.
Nonetheless, it’s crucial to approach Trikonasana carefully and be cognizant of any risks, such as strain or injury, especially for people with specific medical issues. Reducing dangers and optimising benefits can be achieved by practising under the supervision of a certified yoga instructor and making necessary modifications to the position. In conclusion, Trikonasana benefits complement a comprehensive wellness schedule and balanced yoga practice, promoting general health and wellbeing.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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