Introduction
Triangle pose (Utthita
Trikonasana) is a foundation yoga pose in almost every different style of yoga.
Utthita, which means
extended/stretched and Trikona, which means triangle. In other words,
Utthita Trikonasana means Extended Triangle Pose.
Utthita
Trikonasana requires mastery over the upper body, as the hips and neck are
easily flexed. This asana comes under the category of standing and
balancing postures. They can also be considered hip opener poses.
Utthita Trikonasana helps
to boost energy in the body and hence can be incorporated into Prava yoga
sequences.
Utthita Trikonasana
stretches the spine and torso, tones the spine, promotes flexibility of the
hips, spine and legs, and improves circulation. It also corrects minor
deformities in the legs and strengthens the muscles of the chest, back and
shoulders. The abdominal cavity is also opened, thus improving the
function of the digestive organs.
Triangle pose strengthens the legs and stretches the waist, hamstrings and hips and opens up the chest and shoulders. It also improves balance and stability.
How to do Utthita
Trikonasana
- Stand with feet
together and feet 3 feet apart, turning right toes into right
wall and left toes slightly inward. Exhale and press left hips to the
left as you slide both hands parallel to the floor to the right.
- Exhale and switch
arms only, lifting left arm up and resting right arm against right arm,
with palms facing forward.
- Press into feet, pull
knee caps up, keeping legs strong. Reach to finger tips, bringing
arms away from each other, arms in a straight line on top of each
other. Push the left hip forward and the right hip back.
- Breathe in and hold
for 3-6 breaths.
- To come back: Inhale
and lift the raised arm up toward the ceiling as you press the leg back
into the rising star, using your entire body.
- Repeat on the other
side.
Benefits of Utthita
Trikonasana:
- Physical Benefits
- Since there is a lot
of body weight on the legs and feet, they get stronger by the practice of
this asana.
- The calves , hamstrings, ankles
are strengthened.
- In this asana the
hips, chest and shoulders are opened up and look beautiful and in
alignment, thus making them strong and helping in toning.
- The neck, back and
abdominal muscles also stretch and help in toning.
- Tones the abdominal
organs.
- Stimulates
digestion, relieves gastritis, acidity and flatulence.
- Tones the pelvic
organs, corrects the effects of a sedentary lifestyle or faulty posture.
- Reduces back pain.
- Reduces stiffness in
neck, shoulders and knees.
- Tones the ligaments
of the hands and feet.
- Helps in relieving
menstrual disorders.
- Health Facilities
- It stimulates the
abdominal organs as an aid in digestion.
- Therapeutic for
stress, anxiety, infertility, flat feet, neck pain, sciatica.
- Helps women during
their menstrual cycle.
- Cures back pain if
it is an early stage and especially during pregnancy and after delivery.
Precautions
- Avoid doing this
mudra if you are suffering from low or high blood pressure. As the
blood flow is reversed, this can be uncomfortable for someone suffering
from high blood pressure.
- Any kind of neck
injury. Since the neck is bent and hanging down, there is a
possibility of further damage to the nerves and the muscles around the
neck.
- Any kind of back
injury. Needless to say that a back injury takes time to heal and the
back is tested in this asana, so it should be avoided.
- Any injury to the
hamstring muscles, especially an athlete, should take care and avoid this
asana until it has healed.
- A weak digestive
system can cause migraines and dizziness as you twist your neck and head,
so it is advisable to avoid it and work on the digestive organs through
simple breathing techniques before performing this asana.
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