web analytics

Benefits of Yoga Triangle (Trikonasana) and Extended Triangle (Utthita Trikonasana) Pose

The Triangle pose in yoga or Trikonasana is loved for its several benefits. A number of elements are put together in this position to bring about positive and healing changes physically, mentally and according to the Medical News Today, sexually.[3] This asana improves the shape of your leg muscles, spinal nerves, digestion[4], strengthening of abdominal core muscles[6] and abdominal organs; strengthens your lower back permanently; and fully stretches and extends the whole body. It promotes three important aspects of yoga:

Strength- increased sturdiness in the legs is established
Stability- firmness increases of the limbs and torso is created
Balance- equilibrium increases in the mind and body is developed

Beginner Triangle Pose Benefits

For beginners it’s generally advised to progress a little by little; while adopting basic triangle posture, you should take a short step. This will help stop you from exerting excess strain on your legs, knees and lower back. Once flexibility of the limbs is improved[5], then you can easily increase your stride. As you stretch out your torso, arms and legs, while performing the exercise, you feel as if your limbs and torso are elongating and a rush of energy surges through them. Once you’ve adopted the actual pose, breathe deep and experience the exhilarating sensation of:

Opening your chest, lungs and heart
Reassuring steadiness to your limbs
Conscious equilibrium (sama) of the body and mind


Utthita Trikonasana or Extended Triangle Pose

Extended Triangle Pose (Utthita Trikonasana) and Twisted Triangle Pose (Trikonasana) Benefits

Once you have perfected the basic pose, you are ready for Extended Triangle and Twisted Triangle poses and enjoy the unlimited benefits they offer. There are many rewards therapeutically speaking and advantages for the body along with the mind. According to the National Center for Biotechnology Information, Utthita Trikonasana is one of the “specific asanas designated to reduce spinal pain (back and neck)” pain.[1] The curative aspects of the posture include reduction of pain of the back, relaxation caused by neck sprains.[1] Triangle posture benefits those who suffer from shortening of a leg due to a fractured hipbone or bone of the leg; it elongates the affected leg and corrects any other slight abnormality in the legs. Abnormality inside of the arms and displacement of discs in the spine (spinal disks) can also be fixed with this asana.

You will also experience some positive bodily changes through this exercise like increased flexibility.[5] Your legs, hips and spine will become more elastic and, according to the NY Times, strong.[2] It will bring good shape to your abdominal organs and spinal nerves. The muscles in your chest will broaden and the cavity inside will expand. Your breathing will be regulated and powerful. Your body will feel light. Blood circulation in the abdominal area will become revitalized; appetite will become enhanced and performance of the digestive system will be better, relieving the body of constipation.

Brain Benefits of Trikonasana

This yoga pose liberates worry from the mind and fret and makes it more able to put more focused attention to the desired object. It encourages and develops thinking in a positive manner and reduces consistant anxiety over one’s overall health. Iyengar yoga practices as a whole, according to the National Center of Biotechnology Information, create “positive affects on brain wave vibration and mindfulness, decreasing depression and stress” in those who practice it.[1] The position kindles and directs the rush of life force (pranic) towards the spleen, liver, large intestine, gall bladder, small intestine and core of the heart. It furthermore effects more control on the flow of energy and preps the body for meditation. Holistically, Triangle poses purify, shape and rid the body of all impurities and impairments and tunes the mind towards self-awareness; when this happens, the prime benefit of yoga can begin taking place which ultimately is increases in overall health.

References And Resources

[1] – National Center of Biotechnology Information “Effectiveness of Iyengar yoga in treating spinal (back and neck) pain: A systematic review”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278133/

[2] – NY Times “Yoga for Everyone: A Beginner’s Guide”, https://www.nytimes.com/guides/well/beginner-yoga

[3] – Medical News Today “Yoga: Benefits for sexual function”, https://www.medicalnewstoday.com/articles/323003.php

[4] – NDTV “International Yoga Day 2018: These Are The Yoga Poses You Need To Do To Lose Weight” – https://www.ndtv.com/health/international-yoga-day-9-yoga-poses-which-can-help-in-weight-loss-1870535

[5] – Inquirer “The direct benefits of different yoga poses” – https://lifestyle.inquirer.net/310659/the-direct-benefits-of-different-yoga-poses/

[6] – Active “Pose of the Month: Triangle” – https://www.active.com/health/articles/pose-of-the-month-triangle

Yoga With Adriene – Trikonasana instructional video on Youtube