Trikonasana

Triangle Pose

  • Strengthens legs, feet and ankles.
  • Stretches hips, groins, hamstrings, calves and spine.
  • Opens chest and shoulders.
  • Strengthens and tones the back, neck and abdominals.
  • Stimulates abdominal organs, aiding in digestion, relieving gastritis, acidity, and flatulence.
  • Therapeutic for infertility, osteoporosis, symptoms of menopause and PMS
  • Relieves backache, especially during pregnancy

Emotional:
  • Therapeutic for stress, anxiety​
Cautions:
  •  low or high Blood Pressure. 
  • Any kind of neck injury . As the neck is tilted and is hanging downwards , further damage to the nerves and the muscles around the neck is likely.
  • Any kind of back injury. 
  • Any injury of the hamstring 
  • A weak digestive system can cause migraine and dizziness as you bend your neck and head,
  • Headache

Method:
1. Stand with feet together, arms along sides of body.
2. Step right foot 3-4 feet to the right.
3. Turn right foot out to face right wall.
4. Raise arms to shoulder height, parallel to floor, palms down.
        Form tip: Ankles are directly under wrists.
5. Stretch right arm out to right, then lower right hand toward floor, placing right fingertips on inside of right foot. (Modification: Place hand on inside of right calf instead of all the way down to foot/floor.)
6. Raise left arm toward ceiling.
7. Look at left hand.
8. Hold for 3 to 5 breaths.
9. To come up, lift torso and right arm, lower left arm, until torso is upright and arms are shoulder height, parallel to ground, palms down.
10. Turn right foot back in, parallel with left foot.
11. Step right foot to meet left foot, lower arms along sides of body.
 
Repeat on other side.

Props:
Rest the hand on the shin if you don't have enough strength yet to hold the pose
Rest the hand on a block as a support or if you can't reach down far enough

Variations:
Utthita Trikonasana - Extended Triangle Pose
the extended arm reaches all the way out to touch the toes when tilted sideways

Parivrtta Trikonasana - Revolved Triangle Pose
The top hand comes down and the bottom hand goes up bringing the body into an intense twist.
The front leg may need to bend at the knee
use of a block under the hand is a good prop