Trikonasana

Trikonasana

Trikonasana (trih-koh-NAH-sah-nah[1]; Sanskrit: त्रिकोणासन; IAST: trikoṇāsana) or Triangle Pose is an asana.[2][3] Variations include utthita trikonasana (extended triangle pose), baddha trikonasana (bound triangle pose) and parivrtta trikonasana (revolved triangle pose).

Etymology

The name comes from the Sanskrit words trikona (त्रिकोण, trikoṇa) meaning "triangle",[4] and asana (आसन) meaning "posture" or "seat".[5]

Description

Trikonasana is usually performed in two parts, facing left, and then facing right. The practitioner begins standing with the feet one leg-length apart, knees unbent, turns the right foot completely to the outside and the left foot less than 45 degrees to the inside, keeping the heels in line with the hips. The arms are spread out to the sides, parallel to the ground, palms facing down; the trunk is extended as far as is comfortable to the right, while the arms remain parallel to the floor. Once the trunk is fully extended to the right, the right arm is dropped so that the right hand reaches the shin (or a block or on the floor) to the front (left side) of the right foot, with the palm down if flexed. The left arm is extended vertically, and the spine and trunk are gently twisted counterclockwise (i.e., upwards to the left, since they're roughly parallel to the floor), using the extended arms as a lever, while the spine remains parallel to the ground. The arms are stretched away from one another, and the head is often turned to gaze at the left thumb, slightly intensifying the spinal twist. Returning to standing, the bend is then repeated to the left.

Stylistic differences

Different schools of yoga have slightly different views about what trikonasana is and how it should be performed. A 2001 10-page article on trikonasana in Yoga Journal with instructions given by teachers from five hatha yoga traditions (Iyengar Yoga, Ashtanga Vinyasa Yoga, Kripalu Yoga, Sivananda Yoga and Bikram Yoga) showed differing opinions with respect to the body positioning in this asana.[6] This article does not make a distinction between trikonasana (triangle pose) and utthita trikonasana (extended triangle pose).

Although many sources do list trikonasana (triangle pose) as an asana,[7][8][9][10][11] [12] [13][14][15][16][17][18][19][20][21][22][23][24][25][26] many other sources will not list trikonasana (triangle pose) as a pose in itself, but will either list only utthita trikonasana (extended triangle pose),[27][28][29][30] describing it similar to sources listing trikonasana (triangle pose), or list both utthita trikonasana (extended triangle pose) and parivrtta trikonasana (revolved triangle pose).[31] [32] [33] [34] [35] [36] [37] [38][39][40][41][42][43][44][45][46][47][48][49][26][50]

Some of the sources listing both utthita trikonasana (extended triangle pose) and parivrtta trikonasana (revolved triangle pose) will however either refer to the former as "trikonasana" especially when describing the latter, or refer to utthita trikonasana simply as "triangle pose" and not "extended triangle pose",[26][33][34][37][47][48][50][51] and some sources will list trikonasana (triangle pose) in itself described in a similar fashion to utthita trikonasana (extended triangle pose) in other sources, and list parivrtta trikonasana (revolved triangle pose).[41][52][53][54][55]

The placement of the lower hand does in several sources not seem to make up for any distinction between trikonasana (triangle pose) and utthita trikonasana (extended triangle pose).[22][23][30][35][54][55]

One single found source includes both a description of trikonasan (triangle pose), utthita trikonasana (extended triangle pose) and parivrtta trikonasana (revolved triangle pose) and makes a clear distinction between trikonasan (triangle pose) and utthita trikonasana (extended triangle pose).[56]

In the tradition of Satyananda Yoga trikonasana is described as a series of four-five different asanas performed in sequence but labeled with the single name "trikonasana".[2][3]

Benefits

Iyengar claims practice of this asana improves the flexibility of the spine, corrects alignment of the shoulders; relieves backache, gastritis, indigestion, acidity, flatulence; massages and tones the pelvic organs, corrects the effects of a sedentary lifestyle or faulty posture, assists treatment of neck sprains, reduces stiffness in the neck, shoulders and knees, strengthens the ankles and tones the ligaments of the arms and legs.[57] A book from Sivananda Yoga Vedanta Centre claims the asana can reduce or eliminate pain in the lower back, tone the spinal nerves and abdominal organs, improve the appetite, digestion and circulation.[58] Swami Satyananda Saraswati claims the asana stimulates the nervous system and alleviates nervous depression, strengthens the pelvic area and tones the reproductive organs.[59]

Contraindications and cautions

This side bend may cause issues in practitioners with lower back problems.[60] Farhi[61] warns that those with posterolateral disc herniation may find the twisting in this asana challenges the back. Iyengar[62] advises: those prone to dizzy spells, vertigo, or high blood pressure do not look down at the floor in the final asana or turn the head; those with cervical spondylosis do not look up for too long; those with a cardiac condition practise against a wall and do not raise the arm, but rest it along the hip; and those with stress-related headaches, migraine, eye strain, diarrhoea, low blood pressure, psoriasis, varicose veins, depression or extreme fatigue do not practise this asana. Satyananda Saraswati[59] states that the asana should not be practiced by those suffering from back conditions.

Variations

Variations include:

See also

References

  1. ↑ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 143. ISBN 978-0-02-863970-3. Retrieved 11 April 2011.
  2. 1 2 Swami Muktibodhananda Saraswati (14 December 2006). Energy: The Spark of Life & Universal Goddess, A Book About Yoga and Personal Growth for Men and Women. Trafford Publishing. pp. 63–64. ISBN 978-1-4120-6930-4. Retrieved 14 April 2011.
  3. 1 2 Saraswati, Swami Satyananda (January 2004). A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Nesma Books India. pp. 343–5. ISBN 978-81-85787-08-4. Retrieved 14 April 2011.
  4. 1 2 "Parivritta Trikonasana - AshtangaYoga.info". Retrieved 11 April 2011.
  5. ↑ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011.
  6. ↑ Active Interest Media, Inc. (2001). Yoga Journal. Active Interest Media, Inc. pp. 78–87. ISSN 0191-0965. Retrieved 13 April 2011.
  7. ↑ Chopra, Deepak; Simon, David (3 August 2005). The Seven Spiritual Laws of Yoga: A Practical Guide to Healing Body, Mind, and Spirit. John Wiley and Sons. p. 126. ISBN 978-0-471-73627-1. Retrieved 14 April 2011.
  8. ↑ Beeken, Jenny (November 2003). Your Yoga Body Map for Vitality. Polair Publishing. p. 33. ISBN 978-0-9545389-1-0. Retrieved 14 April 2011.
  9. ↑ Fishman, Loren Martin; Small, Eric (20 June 2007). Yoga and Multiple Sclerosis: A Journey to Health and Healing. Demos Medical Publishing. p. 148. ISBN 978-1-932603-17-0. Retrieved 14 April 2011.
  10. ↑ Active Interest Media, Inc. (March 2008). Yoga Journal. Active Interest Media, Inc. p. 112. ISSN 0191-0965. Retrieved 14 April 2011.
  11. ↑ Claire, Thomas (2003). Yoga for Men: Postures for Healthy, Stress-Free Living. Career Press. p. 122. ISBN 978-1-56414-665-6. Retrieved 14 April 2011.
  12. ↑ Sharma, S. K. (2000). Alternate Therapies. Diamond Pocket Books (P) Ltd. p. 212. ISBN 978-81-7182-240-9. Retrieved 14 April 2011.
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  26. 1 2 3 Burn, Gillian (18 December 2009). Healthy Mind and Body All-in-One For Dummies. Wiley-IEEE. ISBN 978-0-470-66360-8. Retrieved 14 April 2011.
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  28. ↑ B.K. Iyengar. Astadala Yogamala. Allied Publishers. ISBN 978-81-7764-713-6. Retrieved 14 April 2011.
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  30. 1 2 Lasater, Judith (10 November 2003). 30 Essential Yoga Poses: For Beginning Students and Their Teachers. Rodmell Press. ISBN 978-1-930485-04-4. Retrieved 14 April 2011.
  31. ↑ Fitz-Simon, Witold. "Standing Poses". Yoga art+science. Retrieved 14 April 2011.
  32. ↑ "Yoga Journal - Poses: Standing Poses". Retrieved 14 April 2011.
  33. 1 2 Long, Ray (22 January 2011). Yoga Mat Companion 1: Anatomy for Vinyasa Flow and Standing Poses. Greenleaf Book (Distributor). ISBN 978-1-60743-943-1. Retrieved 14 April 2011.
  34. 1 2 Long, Ray (August 2009). The Key Poses of Yoga: The Scientific Keys, Volume II. Greenleaf Book (Distributor). p. 26. ISBN 978-1-60743-239-5. Retrieved 14 April 2011.
  35. 1 2 Hirschl, Meta Chaya (2010). Vital Yoga: A Sourcebook for Students and Teachers. Prajna Publishing. ISBN 978-0-9823055-0-8. Retrieved 14 April 2011.
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  44. ↑ Clennell, Bobby; Iyengar, Geeta S. (25 April 2007). The Woman's Yoga Book: Asana and Pranayama for All Phases of the Menstrual Cycle. Rodmell Press. ISBN 978-1-930485-18-1. Retrieved 14 April 2011.
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  48. 1 2 Kraines, Minda Goodman; Sherman, Barbara Rose (18 March 2009). Yoga for the Joy of It!. Jones & Bartlett Learning. ISBN 978-0-7637-6594-1. Retrieved 14 April 2011.
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  59. 1 2 Swami Satyananda Saraswati (1 December 1996). Asana, Pranayama, Mudra, Bandha. Yoga Publications Trust. ISBN 978-81-85787-14-5. Retrieved 14 April 2011.
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Further reading

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