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Trikonasana is a standing yoga pose that stretches the legs and hips. It involves standing wide-legged, turning to the side, and leaning forward with one arm extended. Modifications include Extended Triangle Pose and Revolved Triangle Pose. It benefits flexibility and can alleviate pain and stress.
Trikonasana, or triangle pose, is a standing yoga pose that is common in Hatha yoga for stretching the legs and hips. It involves standing wide-legged, turning to the side, and leaning forward with one arm extended in the air. There are several modifications of Trikonasana, including Extended Triangle Pose and Revolved Triangle Pose, each of which provide more opportunities to stretch the body and develop flexibility.
The standard method for forming Triangle Pose begins by standing up, then placing your feet about 3.5 feet (approximately 1.07 m) apart. Next, the right foot is turned 90°, and the left foot is turned in slightly for support, and the heels should be aligned with each other in a straight line. The torso should be turned to face the direction of the right foot with the arms extended parallel to the floor, and the right arm should be stretched forward. While leaning forward, the body should be extended on the right foot, and the practitioner should exhale and slowly bend and place the right hand on the right shin or on the ground behind the right foot. The left arm should be stretched in the air, perpendicular to the floor.
Trikonasana is generally held for about 30 seconds, or about four to five breaths. Yoga practitioners should generally inhale as they come out of the pose, bending the knee slightly to avoid putting undue stress on the right leg. The pose should be repeated for the other side to balance the stretch on each side of the body. Trikonasana benefits those looking to stretch their calves and thighs, as well as increase flexibility in their hips, ankles, knees, and shoulders. The pose has been therapeutic for back and neck pain, flat feet, and stress and anxiety, and may also alleviate some of the symptoms of menopause.
One of the main modifications of Trikonasana is Extended Triangle Pose, in which the right leg is straightened more than in the traditional pose. The steps to form this pose are the same, but the leg should be extended to approximately 4 feet (approximately 1.22 m). The Revolved Triangle Pose is another popular modification, which involves twisting the body further to place the left arm, instead of the right arm, on the floor when bent to the right side. In this case, the left arm should be placed to the left side of the right shin while the right arm is extended straight up, perpendicular to the floor.
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