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How to do Trikonasana in step by step

Updated: May 2, 2021


What is Trikonasana:


Trikona in Sanskrit is called triangle, when you split the word “Tri” is three, and “Kona” is the angle. It is also called Utthita Trikonasana which means extended triangle pose.


This is one of the basic standing postures when practiced regularly gives maximum benefit.


How to do Trikonasana:


1. Stand in tadasana also called mountain pose.


2. Inhale deeply and with a jump spread your legs apart sideways 3 to 4 feet. Raise the arms sideways, in line with the shoulders, and exactly parallel to the floor.


3. Turn the right foot sideways 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the side and tightened at the knee.


4. Exhale, bend the trunk sideways to the right, bringing the right palm near the right ankle. If possible hold the big toes with the middle finger, forefinger, and thumb.


5. Stretch the left arm up pointing towards the ceiling and align it in line with the right shoulder. Turn your neck and gaze at the thumb of the left hand.


6. Remain in this posture for half a minute to one minute, breathing deeply and evenly. Then release the right hand from holding the toes. Inhale, raise the trunk and bring the hands again parallel to the floor and palms facing down.


7. Now, turn the left foot sideways 90 degrees to the left, turn the left foot slightly to the left.


8. Exhale, bend the trunk sideways to the left, bringing the left palm near the right ankle. If possible hold the big toes with the middle finger, forefinger, and thumb.


9. Stretch the right arm up pointing towards the ceiling and align it in line with the left shoulder. Turn your neck and gaze at the thumb of the right hand.


10. Hold the posture for the same length of time on the left side.


11. Then release the left hand from holding the toes. Inhale, raise the trunk and bring the hands again parallel to the floor and palms facing down.


12. Exhale, and jump or step back to samastithi.

Benefits of Trikonasana:


1. This asana improves the flexibility of your legs

2. Tones the leg muscles.

3. Corrects minor deformity in the legs.

4. This pose is known to relieve backache and neck sprain.

5. Strengthens the ankles.


Practice the posture after the adequate warm-up is done or a few rounds of suryanamaskar.

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