Trikonasana A, or Utthita Trikonasana A, gives you a great stretch of your hamstrings and side of the body. Utthita translates to stretch or extended. Great if you are sitting by your computer to align shoulders. Part of the Standing Sequence of Ashtanga Yoga Primary Series.
How to perform Trikonasana A (Triangle Pose)?
Stand in Tadasana facing the long side of your mat. Twist your right foot to the right, while your left foot is facing the long side of your mat.
With your right hand, slide into Utthita Trikonasana (Triangle pose) and start bending your right knee. If your balance is unsteady, adjust the distance between your feet.
Exhale and reach your left arm up toward the ceiling and keep your gaze at your fingers. Balance on your left arm, yet, it is important to use your core and leg muscles for stability.
Make sure that your body is aligned in a straight line, starting from head to your back foot to the fingertip of your raised arm.
Try pushing into both feet equally to remain in balance. Keep your gaze up at your fingers, keeping shoulders away from ears.
On an exhale, bend your right knee and press into your right foot to get up.
Modifications
Bent knee on the back leg. Start practicing this asana against a wall. Use blocks under your hand if you can't reach the floor. You can also play with how you align your raised arm; fold your arm behind your back for a chest opener.
Benefits
Strengthens hips and legs
Works on your balance
Lengthening
Contraindications
Pregnacy
Knee issues
Possibly also shoulder issues.
Chakras
Heart Chakra (Anahata Chakra)
Solar Plexus (Manipura Chakra)
Sacral Chakra (Swadisthana Chakra)
Root Chakra (Muladhara Chakra)
Elements
Air
Water
Earth
Doshas
Vata
Pitta
Kapha
Dristi
Up at your fingers
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