Trikonasana and Variations
Extended - Revolved - Bound - Bikram
The name comes from the Sanskrit words utthita (उत्थित), "extended", trikona (त्रिकोण) "triangle" and asana (आसन) "posture" or "seat".
Trikonasana or the Triangle pose is a standing yoga pose that needs balance, flexibility, and strength. In Trikonasana, you are expected to extend both your arms and spread your legs apart. Besides, you also turn one of your feet at a 90-degree angle. Now, you bend your upper body towards the foot in the front to allow one arm to reach forward as if you are touching the ground, while the other hand stretches towards the sky.
Depending on your school of yoga or yoga studio, there might or might not be a difference between trikonasana and utthita trikonasana. However, there is a variation between these two terms, especially in the torso’s position, and the hand placement. Trikonasana resembles parsvakonasana, but the difference is that trikonasana is performed with straight legs, which parsvakonasana the lead leg is kept at a 90-degree angle.
When practicing Satyananda yoga, trikonasana has a sequence of asanas. These asanas are either four or five, and they are performed in a sequence. Triangle pose is many yoga teachers favorite yoga pose and they often have them in their yoga classes.
Utthita Trikonasana (Extended Triangle Pose)
Steps Utthita Trikanasana:
Begin this pose by standing in the Utthita Tadasana pose, and take a few breaths.
Now, step your feet apart, around 4 or 5 feet and ensure that your heels are in line with each other. Next, turn your left foot 90 degrees outwards.
Breathe in and push your torso outwards, and ensure that the left side of your torso is gradually bending at your hips.
Breathe out, bring your left arm towards the floor, and then place the arm behind your left foot. Breathe in, stretch your right hand up, and as you breathe out, look at the raised hand.
Breathe in, and keep your body loose. Then, adjust your hips and feet to ensure that they are the right alignment, making sure that your body is in a good and comfortable posture.
Breathe out as you go deeper into the pose. Hold this pose for around 6 breaths. Now, start breathing, and extending your torso and arms deeper.
Breathe in, and release your torso, and then come up and take a rest in Utthita Tadasana.
Repeat the process on the other side.
Parivrtta Trikonasana (Revolved Triangle Pose)
“Parivrtta,” is a Sanskrit word meaning revolve. Therefore, “Parivrtta Trikonasana,” means revolved triangle pose or the twisted triangle pose. This is a very powerful standing yoga pose, and it emphasized balance, together with a deep twist of the spine. You need to give importance to alignment if you want to master the revolved triangle pose. Parivrtta Trikonasana has three components—side bend or twist, stretch, and balance.
Steps Parivrtta Trikonasana:
You start from the lunge pose
Now, slightly hop your back foot forward. Hinge the back heel down, and turn the foot 60 degrees inwards.
Lineup your middle back arch with your front heel
Straighten your front leg
Square your hips to the top of your mat. Your right hip should face backward, and your left hip forward.
Now, slightly lift up your left hip, so that your hips are in a parallel position to the floor.
While keeping your hips and head centered, place your left fingertips or palm on the floor. This should be just outside of your right foot.
Press down your right foot's inner edge, and move back your right hip. Hold your right hip using your right hand—this helps you to empower this deed. Ensure that your right thumb is across the crease of your hip, and the fingers are on the outer hip. Using the hand, pull and spread your right hip backward.
Turn your abdomen upwards, and rotate your right shoulder over your left shoulder.
Now, extend your right hand upwards—your arm should be in a vertical position to the floor
Point your biceps towards the mat’s top
Look up, hold the posture and then breathe
To release, face down, and place your hand on any side of your front foot. Next, bend the knee of your front foot, step your back foot backward, and then lift your back heel.
Repeat this posture on the other side.
Baddha Trikonasana (Bound Triangle Pose)
The bound triangle pose is a variation of Trikonasana, as yogis extend their torsos beyond to allow them to take their hands around for binding. The main elements of mastering baddha trikonasana are the contractions of your abdominal muscles and the stretch of the hamstring of the extended leg. Bound yoga poses assist in improving the flexibility of the hips and arms. In addition, they assist in stretching the muscles of the diaphragm, and the activation of internal organs.
Steps baddha trikonasana:
Start from lunge pose
Hinge the back heel downwards and turn your foot 30 degrees inwards.
Now, place both of your hands on the floor—this should be inside your front foot.
Breathe in fully. Breathe out, fold your torse inside your front thigh.
Using your right hand, hold your right calf’s back.
Bring your right shoulder beneath your right thigh, and top of your shoulder to the back of the calf
Place your right hand’s back in the outer part of your right hip
Swing up your left arm, and hold the left wrist behind your torso using your right hand.
Rotate your left shoulder over your right shoulder. Face down.
Straighten your right leg.
Lift your torso to be in a parallel position with the floor—press your knee into your hand, and your hand into the knee, so that your knee and torso isometrically move in reverse directions.
Turn your ribs and abdomen up. Face up, hold the posture and breathe.
To release, face down. Bend your front knee. Release the bind and place your hand on any side of your foot
Repeat on the other side.
Parivrtta Baddha Trikonasana (Bound Revolved Triangle Pose)
Steps Parivrtta Baddha Trikonasana:
- Begin from the lunge pose. Now, hold your upper thigh with your right hand—your thumb should be on the middle of your thigh, and the fingers on your outer quads.
- Breathe in and lift your torso and your left hand vertical.
- Now, breathe out, twist your torso to the right and then place your left shoulder on your outer-right knee.
- Bring your right hand to your right hip’s crease. Now, pull your right hip backwards and down.
- Now, swing your left hand underneath your right thigh and your right hand behind your back. Hold your right wrist using your left arm or vice versa.
- While facing downwards, slightly step your back foot forward. Hinge your back heel down, and then turn the foot 60-degrees.
- Move your right hop backwards until your thigh is in a parallel position to your mat’s long edge.
- Make your front leg straight.
- Turn your ribs and abdomen up, rotate your right shoulder over your left shoulder.
- Face up. Hold the pose and then breathe.
- To release, look downwards, bend your front knee and release your hands to any side of your right foot. Step your right foot backwards and then lift your back heel.
- Repeat the same steps on the other side.
Bikram's Triangle (Trikanasana)
The Bikram triangle pose requires open and strong hips. At first, the pose can be extraordinarily challenging, particularly as you continue building strength in your lower body. The intensity in your legs and hips can easily overwhelm you, but you need to keep your concentration on the connection of your straight leg and spine. You can even achieve the straight line, even when your knees are not bent so deeply. In addition, ensure that your abdomen is straight and firm as possible. Then, make sure that your hips are open, and not twisted.
This posture helps in building strength in your hips and stretching them. In addition, it stretches your chest and strengthens your legs. Lastly, it helps in boosting your focus and confidence.
Steps Bikrams Triangle Pose:
Start in while you are still, and stand with your hands by your sides and feet together
As you breathe in, stretch your arms overhead
As you breathe out, take a step to your right side—probably 2-3 feet. Ensure that your hands are in a parallel position to the ground—sideways.
Now, turn your right foot outwards, and ensure that your hips are facing forward as much as you can.
Bend your right knee 90-degrees— your knee should be directly over your ankle. Your upper body should remain straight and your left hip as back as possible. Now, turn your palms to face forward.
Bring down your upper body. Your right hand should brush your right big toe, and your left arm should be straight up. Your chin should be facing your left shoulder. Now face upwards, hold the pose and count to 10.
Turn your head forward, and bring your torso upright. Ensure that your hands are in a parallel position with the ground—sideways.
Straighten your right leg, and turn your toes to face forward.
Turn your left foot outward, and ensure that your hips are facing forward.
Bend your left knee 90-degrees—the knee should be directly over your ankle. Your upper body should remain upright, and your right hip back. Now, turn your palms to face forward.
Bring down your upper body. Your right hand should brush your left big toe, and your left arm should be straight up toward the ceiling. Your chin should be facing the right shoulder. Now, face upwards, hold the pose and count to 10.
Turn your head forward, and bring your torso upright. Ensure that your arms are in a parallel position with the ground—sideways. Straighten your left leg and turn your toes to face forward.
As you breathe in, bring your feet together, and stretch your hands overhead.
Breathe out and lower your hands to the side. Remain still.
The benefits of Triangle Pose
- Utthita trikonasana (extended triangle pose)
- Trikonasana (Bikram's triangle pose)
- Baddha trikonasana (bound triangle pose)
- Baddha parivritta trikonasana (bound revolved triangle pose)
- Parivritta trikonasana (revolved triangle pose)
- Supta trikonasana (reclining triangle pose)
- Supta parivrtta trikonasana
- Supta utthita trikonasana