Trikonasana (Triangle Pose)

Steps with breathing

1.Stand erect in “taadasana” hands on the waist.

2. Inhale deeply and spread apart the legs sideways 3 to 3 and half feet and turn the right foot to the right in to 90 degree angle and left foot 45 degree..

3.With inhalation raise the right arms over the head and while exhaling bend sideways from the pelvic, bringing the right palm by the inner side of the right foot and gaze forward with relaxed eyes or you can gaze at the right palm.

4.Now, stretch the left arm up towards the ceiling and gaze at the finger tips.

5.Remain in this position from half a minute to a minute.

6.With inhalation press through legs and stand up straight with hand over the head.

7.With exhalation bring the hands on the waist and come back in shithala taadasana.

8.Turn left foot and continue with the left side.

Adjustments

1. Toes pointing towards the sides should make 90 degree angle.

2. While bending sideways bend from the pelvic region.

3. Spread the collar bones and both the arms in one line.

4. Upper torso, hips and legs all should be in the same plane.

Variations

1. Placing the palm on the ankles or shin bone or inside the foot

2. Catch hold of big toes.

3. Parivrtta trikonasana

Benefits

1. Helps to reduce back aches and sciatica.

2. Strengthens, ankles, knees, thighs and arms.

3. Stimulates the abdominal organs.

4. Mobilises the hip joints and neck.

Contraindications

1. This asana is strictly prohibited for the people suffering from chronic ankle, knee and hip injuries.

2. High / low blood pressure.

3. Diarrhoea

4. Migraine.