by Yogi Ananda Viraj (Eugene P. Kelly, Jr.)
The word tri means three. Kona means corner or angle. The variation presented here is sometimes known as the utthita-trikona-asana. Utthita means risen or extended. The trikonasana can be called the triangle posture.
Instructions:
- Stand in the tadasana, i.e. stand up straight, feet together, hands at sides.
- Spread the legs about 3 to 3 ½ feet apart.
- Raise your arms until they are parallel to the floor.
- Inhaling, twist the upper part of the body as far around to the left as possible. Keep the eyes focused on the fingers of the left hand.
- Exhaling, keeping the arms straight, bend down and clasp the left ankle with the right hand.
- Turn the head to look up at the fingers of the left hand.
- Hold the position as long as you can hold the exhalation comfortably.
- Inhaling, return to the upright position keeping the arms parallel to the floor.
- Exhaling, do the position on the opposite side.
- Repeat two times on each side.
Variations:
In order to further stretch the back and leg muscles you may attempt to bring the head to the knee while in the position. Also, instead of clasping the ankle you may put the hand on the floor on the outside of the foot.
Benefits:
The twist required to perform the trikonasana or triangle pose insures adequate stretching for most of the back, neck, shoulder, arm, rear thigh and inner thigh muscles. Stretching, as you may already have felt and realized, opens the muscles to better circulation and oxygenation. This helps to remove the toxins which give rise to tiredness, disease and general attitudinal imbalance.
One of the most important aspects of yoga practice is the encouragement of body fluidity which translates into situational adaptability.