Trikonasan

General Benefits:

Function of hips, knee, ankle and shoulder is improved as well as the abdominal, back side of thigh, calf and scapular muscles. Helps maintain proper balance of the body, removes fat from the waist. Improves the appetite and improves the efficiency of the digestive system. Strengthens the nervous system. Improves coordination between the nervous systems and the musculoskeletal system. Strengthens the pelvis and tones the reproductive organs. Loosens the hip joints and strengthens the knees. Opens and develops the chest.

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Benefits for Women:

Therapeutic Applications:

Digestive problems, constipation, depression.

Taking the Position:

In standing position step the left leg out to the side, away from the right leg. Turn the left foot out to the left. Inhale and while exhaling bend the left leg to a 90 degree angle and place the left palm beside the left foot. Stretch the right arm over the head keeping the arm near the right ear. Maintain the asana, breathe normally.

Releasing the Positions:

Inhale, and while exhaling straighten the upper body bringing the arms to the sides of the body. Straighten the left leg. Turn the left foot to face the front. Step the left leg to the right leg returning to standing position. Practice on the opposite side.

Anatomical Focus:

On the stretch on one side of the body.

Anatomical Awareness:

On pelvic region, stretched side.

Do's:

Left leg should be stepped out at a distance of about 4 to 5 feet. (Distance depends on individual height and ability to stretch the body). Bend the left leg in the knee so that the thigh and calf make 90 degree angle with each other, the thigh will be parallel with the ground. Keep the hips and torso facing the front. Raise the right arm over the head while keeping the arm straight. Try to align the head and right ear with the right arm. Place the left hand on the ground parallel and close to the left foot, fingers pointing the same direction as the toes. Pull the shoulders behind, open the chest. Keep both the heels on the ground. Stretch the entire body to left side while maintaining the balance.

Don'ts:

Bend the arms. Overstrain your left knee or let the left knee bend over the left ankle. Bend the right leg. Try to align the left foot and right foot in one line. Lift the sole of the back foot off the ground. Loose the balance. Hunch the body over.

Precautions & Contraindications:

People having any complaints regarding the hips, spinal column or knees should practice this asana with caution

Variations & Tips:

If the position is difficult then there are some variations. If you cannot get the hand to the floor then it is ok to place the fingertips on the ground. If this is difficult then place the forearm on the thigh and continue to have the right arm raised. These two variations are also useful when it is difficult to bend the knee to 90 degrees. It is important that the leg is comfortable, there should not be stress on the knee. It's also important that the chest is not closed and that the hips are open. If there is not enough distance between the feet then naturally the chest will be closed so make sure that the step is big and the hips are squared to the side.

Preparatory Poses:

Ardha Chandrasan. Preparatory movement type 5

Follow-up Poses:

Parivarta Trikonasan

Position:

Standing