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Trikonasana, also known as Utthita Trikonasana, is an extended Triangle Pose performed in a standing position. It is a derivation of Virabhadrasana yoga pose. Regular practice of this pose helps in the strengthening of legs, and opening of the chest and shoulders. The yoga pose stretches the hamstrings, groins and hips. The pose can give practitioners relief from back pain.
How to Do It?
Step 1- One needs to begin this pose from Virabhadrasana pose (Warrior II). Begin by straightening your left leg.
Step 2- Along with your left leg, bring upwards your left thigh. Follow it up by bringing forward your left arm. In order to facilitate this forward and upward movement, try to tuck in your hips.
Step 3- Allow your left hand to fall onto your ankle or shin. If your body permits it, let your left arm fall outside or inside your left foot. According to your comfort level, you can do either of these two.
Step 4- During the previous three steps, your right shoulder should come up on top of your left shoulder. Try to open up your chest in order to allow the fingers of your right arm to reach upwards. Remember, during this movement, your right shoulder should be rooted into the shoulder socket. The shoulder muscles would become tense only in this manner.
Step 5- Try to move your neck and shoulder muscles upwards by looking towards your right fingertips.
Step 6- Deepen the crease in your left hip by pulling your left thigh muscles further up.
Step 7- Stack your right hip on top of your left hip.
Step 8- Hold it for as long as you feel comfortable. Repeat with the other side of your body.
The pose may not be easy for beginners. However, those who want to attempt it can make use of a prop. A wooden block can be the best prop for this pose. In step 3 mentioned above, instead of allowing your left hand to fall on your ankle or shin beginners can allow their left hand to fall onto the wooden block placed on the side.
Those practitioners who are at an advanced stage can increase the difficulty of the pose by lining up the right heel in the direction of the arc of the left foot. A further variation can be introduced by dropping the left arm only to a level parallel to the floor. However, practitioners have to ensure that the shoulder remains rooted in the shoulder socket.
For those who want something similar but less difficult pose, they can try out the following-
* Beginner's pose (meant for beginners)
* The Reverse Warrior Pose (also known as crescent pose)
* Warrior II pose (also known as Virabhadrasana)
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