Side Bends

Trikonasana

Triangle Pose

Stand with us in the sharp angles of our Trikonasana Uncovered. Like a pyramid standing defiantly amid the urban skyline, this triangle pose brings stability and balance into your urban life.

Category: Side Bends

Side Bends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Side Bends has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

VAYUS

Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Triangle Pose has its own unique effects on these vayus.

Prana Vayu – Expansion of Consciousness

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Trikonasana connects us with Prana Vayu, which flows upward from the heart region. As we expand and rise in the asana, we can literally feel how the life-giving energy of Prana Vayu ascends within us. This asana can help lift a tired mood or clear mental sluggishness by fostering the feeling of upward movement and expansion.

Samana Vayu – The Balancing Force

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Trikonasana also works on Samana Vayu, located in the abdominal region. This even, balancing vayu is responsible for digestion and assimilation on both a physical and a mental level. Through the lateral alignment and twist in Trikonasana, this vayu is activated, which can lead to improved digestion and heightened mental clarity.

Vyana Vayu – Expansion and Opening

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Last but not least, Trikonasana stimulates Vyana Vayu, which spreads throughout the entire body. This expanding and integrating breath is responsible for the circulation of prana throughout the body. Trikonasana, with its expansive and opening effect, supports this vayu to ensure a harmonious and balanced distribution of energy throughout the entire body.

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Energy Centers

CHAKRAS

Manipura Chakra (Solar Plexus Chakra)

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At the center of our body landscape, directly above the navel, sits the Manipura Chakra, the center of our self-confidence and willpower. In Trikonasana, as we widen our arms and open our heart to the sky, we ignite the energetic flame of this chakra.

Swadhisthana Chakra (Sacral Chakra)

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Directly below the navel, in the pelvic area, sits the Svadhisthana Chakra, which is our creative and sexual center. The lateral stretch and opening in Trikonasana can help release blockages in this chakra, freeing the creative energies.

Muladhara Chakra (Root Chakra)

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At the lower end of our spine sits the Muladhara Chakra, the center of our basic energies and our connection to the earth. Trikonasana requires a strong foundation and stability, which activates this chakra.

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Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

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Annamaya Kosha is the physical sheath of our being. Trikonasana engages this layer by strengthening and stretching the legs, hips and spine. This physical aspect can help release tension and, especially for people with a predominantly sedentary lifestyle, foster improved posture.

Pranamaya Kosha (Energy Body)

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Pranamaya Kosha is the energetic sheath connected with our breath. Through the lateral expansion of the body in Trikonasana, the ribcage is opened, which can deepen the breath. This can especially help people who suffer from stress and anxiety and tend to breathe shallowly.

Manomaya Kosha (Mental Body)

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Manomaya Kosha is our emotional and mental sheath. By concentrating on performing the posture and connecting with the breath, Trikonasana can help calm the merry-go-round of thoughts. This can be a great help for those who often feel overwhelmed by negative thoughts and seek inner peace.

Vijnanamaya Kosha (Intellectual Body)

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Vijnanamaya Kosha is the layer of our intuition and deep wisdom. By practicing Trikonasana with conscious attention and presence, a deeper understanding and awareness of your own body and its limits can be developed. This can be especially valuable for people who want to go deeper on their yoga journey.

Anandamaya Kosha (Spiritual Body)

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Anandamaya Kosha is the deepest layer, connected with pure joy and bliss. The experience of opening and stretching in Trikonasana, combined with conscious breath, can offer access to this deep joy.

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Body Constitution

DOSHAS

Vata

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Trikonasana can increase the Vata dosha, as the pose requires a dynamic stretch and balance. The movement in this asana fosters flexibility and mobility, which stimulates the Vata energy.

Pitta

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Trikonasana can increase the Pitta dosha, as the asana requires an intense stretch and focus. The pose fosters inner heat and determination, which stimulates the Pitta fire.

Kapha

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Trikonasana is an activating and enlivening asana that reduces the Kapha dosha. The pose fosters the flow of energy in the body and dissolves stagnation, which helps break down the sluggishness and heaviness often associated with an unbalanced Kapha dosha.

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Key Information for Correct Execution

Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.

1Begin in Mountain Pose. Breathe deeply in and out a few times and then place the hands on the hips.

2Step your left foot back about a meter into a wide straddle stance. Turn your right foot toward the front edge of the mat and the back foot 90 degrees. The toes of the back foot point slightly forward, while the back thigh is slightly internally rotated.

3Make sure the heel of your front foot is in line with the middle of your back foot. Actively draw the kneecaps up and engage the muscles of your legs. Actively press the outer edge of your back foot into the floor.

4Extend both arms parallel to the floor. Inhale deeply, lengthen your waist and lift your pubic bone to avoid a hollow back.

5On the exhalation, bend forward with a long upper body over your front right leg and place your right hand lightly on the shin, a block or the floor on the inside of your foot.

6Draw your shoulder blades away from the ears and turn the upper left shoulder further up, if possible. Direct your gaze up toward the left hand and draw both arms apart. Feel the stretch on the inside of your thigh muscles and your left flank.

7Hold the pose for 10-20 deep breaths and keep turning your upper body open. Inhale and lift yourself up, pause a moment and then reverse the alignment of your feet so that the back side is now the front.

8Repeat the exercise on the other side.

Common Mistakes

Common mistakes in Trikonasana are too much weight on the lower or upper hand, a collapsing of the upper body, buttocks stretched back and a hollow back.

Our Tip

A tip for this pose is to imagine an invisible wall against which you lean. This helps you keep the alignment of your upper body upright and perform the pose with more stability and balance.

Physical Effect

Leg Tamer

This asana works intensively with the legs, especially with the muscles of the thighs (quadriceps) and calves (gastrocnemius). The position fosters the flexibility of these muscles and supports circulation in the lower body. This is especially helpful for those who sit or stand a lot, as it can help reduce swelling and pain in the legs.

Core Booster

Trikonasana demands and fosters the strengthening of the core musculature, especially the lateral abdominal muscles, the so-called obliques (obliquus externus and internus). These are essential for good posture and balance. Through the lateral stretch during the asana, these muscles are both strengthened and stretched, which can improve overall torso stability.

Back Saver

The Trikonasana asana is a wonderful exercise for strengthening and stretching the entire back musculature. It especially works on the trapezius and the latissimus dorsi, which extend from the base of the spine to the shoulders. Stretching these muscles can help release tension and foster a better posture.

Effects on Psyche and Emotions

Joy Giver

The dynamic nature of the Trikonasana asana can foster a state of joy and well-being. When you feel down or unmotivated, this asana can help brighten your mood.

Confidence Booster

Trikonasana is a powerful and strengthening posture that can foster your self-confidence. The asana requires courage and determination, which can help you cultivate these qualities in other areas of your life as well.

Anchor of Calm

The calm yet challenging nature of the Trikonasana asana can help foster a state of deep inner calm. When you find yourself in stressful or turbulent phases of life, this asana can help ground your mind and soothe the emotional waves.

Props

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Block

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Author of this Asana

Manish

Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.

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