Trikonasana
Trikonasana or Utthita Trikonasana, Triangle Pose is a standing asana in modern yoga as exercise. Variations include Baddha Trikonasana and Parivrtta Trikonasana.
Etymology and origins
The name comes from the Sanskrit words utthita, "extended", trikoṇa "triangle", and āsana "posture" or "seat".The pose is first described in the 20th century, appearing in the teaching of Tirumalai Krishnamacharya, including his 1934 book Yoga Makaranda, and in the works of his students.
Description
Trikonasana is 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 to the front 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, 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 may be turned to gaze at the left thumb, slightly intensifying the spinal twist. Returning to standing, the pose is repeated to the left.Stylistic differences
Different schools of yoga have varying views about what Trikonasana is. A 2001 article on the asana in Yoga Journal with instructions given by teachers from five modern yoga traditions showed differing body positions. This article does not make a distinction between Trikonasana and Utthita Trikonasana.In the tradition of Satyananda Yoga, Trikonasana is described as a series of five asanas performed in sequence. The first three have the front knee bent, starting with the upper arm pointing straight up, the lower on the floor in front of the leg or with the elbow resting on the knee. The second has the upper arm pointing forwards over the head. The third has the upper arm behind the back. The fourth has the legs straight, both feet pointing slightly out, and the body held horizontally with the arms out to the sides. Finally, the right hand is touched to the left foot, with the left hand pointing straight up, the palm facing forwards, and the gaze directed up to the hand; then this is repeated on the other side.
Variations
Trikonasana has one common variation, Parivritta Trikonasana. Where in Utthita Trikonasana the left hand reaches down towards the left foot, in the revolved pose it is the right hand that reaches to the left foot, and the trunk is rotated strongly to make this possible.Other variations include the advanced Baddha Trikonasana. The legs and body are arranged much as for Utthita Trikonasana, but the left arm reaches in front of the left thigh to catch the right arm which reaches behind the back. The right foot may be turned outwards more than usual to facilitate the additional upwards rotation of the torso.
Another advanced variation is Baddha Parivritta Trikonasana. This resembles Parivritta Trikonasana but is bound with the hands joined, in the same way that Baddha Trikonasana is for unrotated Trikonasana.
Supta Trikonasana has the body, legs, and arms arranged exactly as for standing Trikonasana, but lying on the floor. It is convenient to have the feet pressing on a wall, with the yoga mat parallel to the wall and a little distance from it.
Supta Parivritta Trikonasana is similarly Parivritta Trikonasana practised lying on the floor, with the feet pressing on a wall.