How To Do The Triangle Pose Yoga Steps, Health Benefits And Precautions

What do you mean by triangle pose yoga?

Triangle pose yoga is also known as Trikonasana, an important standing yoga pose. Trikonasana is a Sanskrit word comprises of Tri means ‘three’, kona means ‘angle’ and asana means ‘yoga pose’. As the asana resembles the triangle made by the trunk, arms and legs, hence it is called Trikonasana. Doing triangle pose steps are not much difficult, it only needs some sort of flexibility and stamina. The yoga pose is known for numerous health benefits, which give it a unique position in the world of yoga asanas. Being a yoga practitioner, I have been regularly practicing this yoga pose for a long time and I recommend everyone to include it in their yoga module. The yoga pose is basically known for 3 ‘S’: Stability, Strength & Stamina. Triangle pose yoga affects you from toes to fingers and accordingly benefits to the various organs of the body. Though, it has full of benefits, yet it is also associated with some precautions too.

How To Do The Triangle Pose Yoga Steps, Health Benefits and Precautions
triangle pose steps

How to do triangle pose yoga: steps and instructions

To extract the benefits of triangle pose, one has to properly know to practice it.

  • Inhale raise both the arms sideways up to shoulder level, keep about 2 to 3 feet distance between your legs.
  • Turn the right foot towards the right side.
  • Exhale, slowly bend to the right side and place the right-hand fingers. just behind the right foot.
  • The left-arm straight in line the right arm.
  • Turn the left palm forward.
  • Turn your head and gaze at the tip of the left middle finger.
  • Initially, maintain the yoga pose for 30 seconds with normal breathing and increases the time gradually.
  • The same procedure may be done from the left side.

9 Impressive health benefits of triangle pose yoga

  1. Weight loss: One of the important benefits of practicing trikonasana is weight loss or burning of fat from the stomach, waist, thighs, and back. How to works: If you want to reduce your weight naturally, do this yoga pose on regular basis for one week. While practicing the asana, keep few things in mind: try to increase the time duration of the pose or maintain it as long as you can, focus on stretching & twisting of muscles along with breathing. You will get a wonderful result in one week. Therefore, it should, especially include by those who face the problems of obesity and weight.
  2. Improves flexibility: The yoga pose is beneficial to improve flexibility as the practicing of the pose gives adequate muscular and nerves stretching.
  3. Increase height: The pose gives desirable stretch to the entire body. In fact, the practice of it helps to energize the muscles of the entire body and considered as one of the effective yoga poses to increase height in the growing children.
  4. Leg deformities: The asana tones up the leg muscles and removes stiffness and from legs and hips thus good to remove deformities from legs and allow the legs to develop evenly.
  5. Stress management: The yoga pose aligns and stretches the body. The suitable stretching of different organs helps to release toxins from the body. It also facilitates chest expansion, which leads to more intake of fresh oxygen in the body. Thus the practice of the pose is effective to release stress and protect you from diseases and disorders.
  6. Best yoga for legs: The yoga helps to give appropriate stretching and accordingly strengthen the thighs, knees, and ankles. It is also quite effective in the case of hips, groins, hamstrings, and calves.
  7. Stability, strength & stamina: This yoga is known for 3 ‘S’ means stability, strength and stamina as it rejuvenates the entire body systems and organs.
  8. Improves digestion: The pose stimulates the digestive system and stirs the abdominal organs to release enzymes and juices, which are beneficial for digestion and treating constipation.
  9. Backache and Neck ache: It gives stretching to the entire spinal region along with associated muscles and nerves, good to treat backache and neck ache. Also, solve the problems of spinal health.

Why triangle pose is unique?

One of the great advantages of this yoga pose is that it can be practiced at any time or at any place without any formality. It is one of the few yoga poses that can practice without any preparation. One can do it at home or at the office. The long hour sitting at the office leads to irregular blood supply but the practice of the pose helps to encourage blood circulation, flush out toxins and thus rejuvenates the entire body. The entire nervous system is toned up, especially the spinal nerves. It loosens up the muscles and joints of the whole body.

Breathing and awareness

Breathing is important not only with triangle pose, in fact with all the yoga poses. Inhaling should be done when both the arms are raised sideways up to the shoulder level. Do deep breathing while maintaining the yoga pose. Exhale, slowly while bending. The same procedure has to be followed by the other side. At least, three to five rounds have to be performed.

Triangle pose variations

The different variations of triangle pose are as below:

  • Extended Triangle pose (Utthita trikonasana)
  • Bound Triangle pose (Baddha trikonasana)
  • Revolved Triangle pose (Parivrtta trikonasana)
  • Reclining triangle pose (Supta trikonasana)

Triangle pose precautions

  1. Back pain: The practicing of this asana should be strictly avoided in case of severe back pain.
  2. Migraine: One shouldn’t practice if having migraine.
  3. Diarrhea: A person is detected with diarrhea, high blood pressure, neck & back injuries, shouldn’ t perform this asana.
  4. Dizziness: Those who are experiencing dizziness shouldn’t look down at the floor during the final stage.
  5. Cervical spondylosis: In the case of cervical spondylosis, do practice but with proper precautions.
  6. Knee problems: Don’t take the support of your knee while performing this asana as it exerts excess pressure on your knee that may lead to knee problems.
  7. Neck pain: Having neck problems, don’t look up while performing this asana. It is better to gaze straight or look down at the floor.

Joint and muscle actions

There are many joints, which involve while practicing this yoga pose. Spine neutral extension, slight rotation (but not much lateral extension); head axial rotation; upper limb abduction, external rotation. Front leg: hip external rotation, flexion, abduction; knee extension; slight ankle plantarflexion; slight foot pronation. Back leg: hip internal rotation, adduction, extension; knee extension and foot supination, are joints actions, which involved.

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