‘Utthita’ = extended, outstretched, ‘tri’ = three; ‘kona’ = angle, ‘asana’ = pose
- Stretches the muscles of the leg, especially around the knees and ankles
- Stretches the hamstrings and calves
- Relieves stiffness in the hips and stretches the groins
- Lengthens the sides of the trunk
- Strengthens and tones the arms
- Relieves shoulder stiffness
- Good for those who suffer from lower back issues
- Stimulates the abdominal organs
- Strengthens and tones the abdominal muscles, obliques and back
- Stimulates digestion and relieves constipation
- Brings mental equilibrium and poise
Start in Tadasana (mountain pose) Jump your feet apart (approx 4 ft.). Turn your right toes out to a 90 degree, left toes turn in. Reach your arms out to he side, wrists in line with your shoulders, extend both arms away from the trunk. Exhale, extend the trunk to the right, place the right palm down on the right shinbone. Exhale rotate the trunk from right to left. Keep the trunk aligned over the thigh. Stretch the left arm straight up in line with the left shoulder. The sides of the trunk should extend towards the armpit.
Do not push the buttocks backward or let the trunk fall forward. The chest needs ot be open with the shoulders stacked on top of each other, and both sides fo the trunk should run parallel to the floor. If you find it challenging to reach your shin bone, place your palm on a block or a chair.
Trikonasana is best learnt from a teacher as the pose has many actions that need to be experienced directly.
- Feet placed too close or too far apart, ideally the ankles should be below the wrists
- Feet not aligned
- Trunk falling forward, buttocks sticking out
- Shoulders not in line
- Head falling forward
- No extension in torso or legs
- Hips & trunk not rotating
Contraindications (when not to do this pose)
When you have one or more of the following conditions, it is better to avoid this pose.
- Extreme fatigue
- Lower blood pressure
- Heart issues and elevated blood pressure
- Diagnosed neck and eye problems