Triangle pose
Section: Standing
Trikonasana
- Stand with the feet as wide apart as comfortable and keep the legs straight.
- Turn the right foot out to the right at 90 degrees and turn the left foot in slightly.
- Roll the right thigh outward, so that the centre of the right knee cap is in line with the centre of the right ankle.
- Reach the arms actively out to the sides of the body at shoulder height.
- Bend from the hip joint and extend the torso to the right directly over the right leg.
- Rotate the torso to the left and keep the two sides of the waist equally long.
- Rest the right hand on the shin, ankle, or the floor.
- Stretch the left arm towards the ceiling.
- Keep the head in a neutral position or gaze up at the left arm.
- Stay in this pose for up to 1 minute.
- To release, press the back heel into the floor and reach the torso up back to centre.
- Reverse the feet and repeat for the same duration to the left.
- Practice up to 5 rounds.
- Inhale while raising the arms and stretching forward.
- Exhale while bending forward.
- Breath naturally while holding the pose.
- Inhale while raising the body to the vertical position.
- Exhale while releasing the arms to beside the body.
- The stretch in the sides of the waist.
- Synchronizing the movement with the breath.
- Manipura chakra.
- Diarrhea.
- Low blood pressure.
- Stretches and strengthens the thighs, knees and ankles.
- Increases flexibility in the hips, groins, hamstrings and calves; shoulders, chest and spine.
- Stimulates the abdominal organs.
- Improves digestion.
- Relieves backache, especially through second trimester of pregnancy.
- Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis and sciatica.
- Try to have the hips stacked on top of the other so there is minimal twist - as though the body is positioned between two panes of glass.
- Extend the raised arm over the head along side the ear until it’s parallel with the floor. If comfortable in the neck, gaze to the hand.
