Identity card
Utthita means stretched, extended, Tri means three, Kona means angle and Asana posture. Utthita Trikonasana or Trikonasana is therefore the triangle posture. This posture which consists of a side bend is one of the fundamental standing postures in yoga.
It decreases the three doshas depending on its execution time. It decreases the Vata and Kapha doshas when held briefly and Kapha when held longer with repetitions.
Benefits
On a physical level
Trikonasana stretches the lower body : ankles, legs and hips. At the same time, it strengthens the leg muscles. It helps to soften, lengthen and strengthen the spine. As such, it helps to relieve back pain. It acts on digestion and helps to develop the chest.
On a mental level
The triangle posture invites us to stability and rooting by working on our anchoring. It also promotes concentration.
Perform the posture step by step
Preparation of the posture
Stand in a standing posture, legs apart. They should be sufficiently apart while maintaining a comfortable distance. Turn your right foot towards the front of the mat at 90 degrees.
Place your hands on your hips and swing your hips to the right then to the left. Repeat this movement several times.
Posture
Extend your arms in a T shape, palms facing the ground.
Inhale, lengthen your spine. Exhale, turn your hips to the left, your right hand is as if pulled to the right and gets closer to the ground. Your left arm is stretched towards the sky. The movement starts from my hips. Your back remains straight, open my chest, look towards the sky. Your right arm only goes down as far as your body allows you, make sure to keep your chest open, flexibility will come as you practice.
Exhale, lift your torso.
Repeat it on the other side.
Alternatives
Is the posture too intense ?
Place your right hand on a block to keep your chest open.
You want to intensify the posture ?
Place your right hand on the ground.
Grab your right big toe.
Watch out for
It is not recommended to practice the triangle posture in case of chronic pain in the cervical or lumbar region, headaches, joint problems or in case of pregnancy. Always consult and ask the advice of your doctor in case of health problems.
In all cases, it is strongly recommended to be accompanied by a person qualified in yoga in order to adapt the postures to your situation.
Practice your triangle posture to anchor yourself and stretch yourself !
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