Trikonasana (Triangle Pose)

Benefits:

• The abdominal organs are toned and digestive juices increase, while the liver and spleen are activated
• Persons suffering from bloating or gastric troubles benefit
• Loosens up the back and increases vitality

Contraindications:

• Slip disc or disc bulge should avoid this pose
• Those with high blood pressure should look downward
• For neck problems, avoid turning your head upward and instead look straight ahead or down
• If you have a heart condition, practice against a wall and keep the top arm on the hip

Preparation for Practice

• Side stretches
• Forward and backward bends
• Hip rotation
• Cat and cow
• Frog stretch
• Butterfly pose
• Surya Namaskar
• Reverse warrior
• Parsvakonasana with hands on thighs
• Parsvakonasana with hands on blocks

Verbal Cues

• Take a 3 to 3.5 feet stance.
• Keep the spine straight and rotate the shoulder back.
• Engage the abdomen, tuck the hips, and squeeze the buttocks.
• Turn the right foot 90 degrees to the right and the left foot slightly inward.
• Bend from the hip towards the right.
• Pull the left knee cap up.
• Bend the right knee gently if needed.
• Place the right palm near the right ankle, completely on the ground.
• Align the left and right shoulders in the same line.
• Move the left hip back to create space between the abdomen and rib cage.
• Look up towards the left hand.

Anatomy

Spine: Mild Flexion

Shoulder: Abduction

Neck: Flexion

Elbow: Extension

Joint Actions:

• Hip: Flexion (Right and Left)
• Knee: Extension (Right and Left)
• Ankle: Dorsiflexion (Right and Left)

Agonist and Antagonist:

• Agonist: Iliopsoas, Quadriceps, Rectus Abdominis
• Antagonist: Glutes, Hamstrings, Erector Spinae

Starting Position

• Inhale deeply and, with a jump, spread apart the legs sideways 3 to 3.5 feet
• Raise the arms sideways, in line with the shoulders, palms facing down
• Turn the right foot sideways 90 degrees to the right and turn the left foot slightly to the right
• keeping the left leg stretched from the inside and tightened at the knee

Variations & Modifications

• Place the raised hand on the hip for support.
• Use a chair to support the lower hand.
• Practice against a wall for additional balance.