Religion:Trikonasana

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Trikonasana

Trikonasana (/trɪkoʊˈnɑːsənɑː/ trik-oh-NAH-sə-nah;[1] Sanskrit: त्रिकोणासन; IAST: trikoṇāsana) or Triangle Pose is an asana.[2][3] Variations include utthita trikonasana (extended triangle pose), baddha trikonasana (bound triangle pose) and parivrtta trikonasana (revolved triangle pose).

Etymology

The name comes from the Sanskrit words trikona (त्रिकोण, trikoṇa) meaning "triangle",[4] and asana (आसन) meaning "posture" or "seat".[5]

Description

Trikonasana is usually performed in two parts, facing left, and then facing right. The practitioner begins standing with the feet one leg-length apart, knees unbent, turns the right foot completely to the outside and the left foot less than 45 degrees to the inside, keeping the heels in line with the hips. The arms are spread out to the sides, parallel to the ground, palms facing down; the trunk is extended as far as is comfortable to the right, while the arms remain parallel to the floor. Once the trunk is fully extended to the right, the right arm is dropped so that the right hand reaches the shin (or a block or on the floor) to the front (left side) of the right foot, with the palm down if flexed. The left arm is extended vertically, and the spine and trunk are gently twisted counterclockwise (i.e., upwards to the left, since they're roughly parallel to the floor), using the extended arms as a lever, while the spine remains parallel to the ground. The arms are stretched away from one another, and the head is often turned to gaze at the left thumb, slightly intensifying the spinal twist. Returning to standing, the bend is then repeated to the left.

Stylistic differences

Different schools of yoga have slightly different views about what trikonasana is and how it should be performed. A 2001 10-page article on trikonasana in Yoga Journal with instructions given by teachers from five hatha yoga traditions (Iyengar Yoga, Ashtanga Vinyasa Yoga, Kripalu Yoga, Sivananda Yoga and Bikram Yoga) showed differing opinions with respect to the body positioning in this asana.[6] This article does not make a distinction between trikonasana (triangle pose) and utthita trikonasana (extended triangle pose).

Although many sources do list trikonasana (triangle pose) as an asana,[7][8][9][10][11] [12] [13][14][15][16][17][18][19][20][21][22][23][24][25][26] many other sources will not list trikonasana (triangle pose) as an asana in itself, but will either list only utthita trikonasana (extended triangle pose),[27][28][29][30] describing it similar to sources listing trikonasana (triangle pose), or list both utthita trikonasana (extended triangle pose) and parivrtta trikonasana (revolved triangle pose).[31] [32] [33] [34] [35] [36] [37] [38][39][40][41][42][43][44][45][46][47][48][49][26][50]

Some of the sources listing both utthita trikonasana (extended triangle pose) and parivrtta trikonasana (revolved triangle pose) will however either refer to the former as "trikonasana" especially when describing the latter, or refer to utthita trikonasana simply as "triangle pose" and not "extended triangle pose",[26][33][34][37][47][48][50][51] and some sources will list trikonasana (triangle pose) in itself described in a similar fashion to utthita trikonasana (extended triangle pose) in other sources, and list parivrtta trikonasana (revolved triangle pose).[41][52][53][54][55]

The placement of the lower hand does in several sources not seem to make up for any distinction between trikonasana (triangle pose) and utthita trikonasana (extended triangle pose).[22][23][30][35][54][55]

One single found source includes both a description of trikonasan (triangle pose), utthita trikonasana (extended triangle pose) and parivrtta trikonasana (revolved triangle pose) and makes a clear distinction between trikonasan (triangle pose) and utthita trikonasana (extended triangle pose).[56]

In the tradition of Satyananda Yoga trikonasana is described as a series of four-five different asanas performed in sequence but labeled with the single name "trikonasana".[2][3]

Benefits

Iyengar claims practice of this asana improves the flexibility of the spine, corrects alignment of the shoulders; relieves backache, gastritis, indigestion, acidity, flatulence; massages and tones the pelvic organs, corrects the effects of a sedentary lifestyle or faulty posture, assists treatment of neck sprains, reduces stiffness in the neck, shoulders and knees, strengthens the ankles and tones the ligaments of the arms and legs.[57][page needed] A book from Sivananda Yoga Vedanta Centre claims the asana can reduce or eliminate pain in the lower back, tone the spinal nerves and abdominal organs, improve the appetite, digestion and circulation.[58][page needed] Swami Satyananda Saraswati claims the asana stimulates the nervous system and alleviates nervous depression, strengthens the pelvic area and tones the reproductive organs.[59][page needed]

Contraindications and precautions

This side bend may cause issues in practitioners with lower back problems.[60] Farhi[61][page needed] warns that those with posterolateral disc herniation may find the twisting in this asana challenging the back. Iyengar[62][page needed] advises: those prone to dizzy spells, vertigo, or high blood pressure do not look down at the floor in the final asana or turn the head; those with cervical spondylosis do not look up for too long; those with a cardiac condition practise against a wall and do not raise the arm, but rest it along the hip; and those with stress-related headaches, migraine, eye strain, diarrhoea, low blood pressure, psoriasis, varicose veins, depression or extreme fatigue do not practise this asana. Satyananda Saraswati[59][page needed] states that the asana should not be practiced by those suffering from severe back conditions.

Variations

Variations include:

  • Baddha trikonasana (Sanskrit: बद्धत्रिकोणासन; IAST: baddhatrikoṇāsana) (bound triangle pose)[63]
  • Baddha parivritta trikonasana (Sanskrit: बद्धपरिवृत्तत्रिकोणासन; IAST: baddhaparivṛttatrikoṇāsana) (bound revolved triangle pose)[64]
  • Parivritta trikonasana (Sanskrit: परिवृत्तत्रिकोणासन; IAST: parivṛttatrikoṇāsana) (revolved triangle pose)[4]
  • Supta trikonasana (Sanskrit: सुप्तत्रिकोणासन; IAST: suptatrikoṇāsana) (reclining triangle pose)[65]
  • Utthita trikonasana (Sanskrit: उत्थितत्रिकोणासन; IAST: utthitatrikoṇāsana) (extended triangle pose)

  • Parivritta trikonasana

  • Utthita trikonasana

See also

  • List of asanas

[66]

  1. ↑ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 143. ISBN 978-0-02-863970-3. https://books.google.com/books?id=b5pE8-Oyly0C. Retrieved 11 April 2011. 
  2. ↑ 2.0 2.1 Swami Muktibodhananda Saraswati (14 December 2006). Energy: The Spark of Life & Universal Goddess, A Book About Yoga and Personal Growth for Men and Women. Trafford Publishing. pp. 63–64. ISBN 978-1-4120-6930-4. https://books.google.com/books?id=XNwq87ENVwsC&pg=PA63. Retrieved 14 April 2011. 
  3. ↑ 3.0 3.1 Saraswati, Swami Satyananda (January 2004). A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Nesma Books India. pp. 343–5. ISBN 978-81-85787-08-4. https://books.google.com/books?id=eWOrAAAACAAJ. Retrieved 14 April 2011. 
  4. ↑ 4.0 4.1 "Parivritta Trikonasana - AshtangaYoga.info". http://www.ashtangayoga.info/practice/asana-vinyasa-series/basic-sequence-fundamental-positions/item/parivritta-trikonasana/. Retrieved 11 April 2011. 
  5. ↑ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD.. p. 18. ISBN 978-81-7041-293-9. https://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18. Retrieved 9 April 2011. 
  6. ↑ Active Interest Media, Inc. (2001). Yoga Journal. Active Interest Media, Inc.. pp. 78–87. https://books.google.com/books?id=Q-oDAAAAMBAJ. Retrieved 13 April 2011. 
  7. ↑ Chopra, Deepak; Simon, David (3 August 2005). The Seven Spiritual Laws of Yoga: A Practical Guide to Healing Body, Mind, and Spirit. John Wiley and Sons. p. 126. ISBN 978-0-471-73627-1. https://books.google.com/books?id=6bsFkAtkqkgC&pg=PT126. Retrieved 14 April 2011. 
  8. ↑ Beeken, Jenny (November 2003). Your Yoga Body Map for Vitality. Polair Publishing. p. 33. ISBN 978-0-9545389-1-0. https://books.google.com/books?id=UJtIMw6oP1UC&pg=PA33. Retrieved 14 April 2011. 
  9. ↑ Fishman, Loren Martin; Small, Eric (20 June 2007). Yoga and Multiple Sclerosis: A Journey to Health and Healing. Demos Medical Publishing. p. 148. ISBN 978-1-932603-17-0. https://books.google.com/books?id=VJjoQ1ih48sC&pg=PA148. Retrieved 14 April 2011. 
  10. ↑ Active Interest Media, Inc. (March 2008). Yoga Journal. Active Interest Media, Inc.. p. 112. https://books.google.com/books?id=r-kDAAAAMBAJ&pg=PA112. Retrieved 14 April 2011. 
  11. ↑ Claire, Thomas (2003). Yoga for Men: Postures for Healthy, Stress-Free Living. Career Press. p. 122. ISBN 978-1-56414-665-6. https://books.google.com/books?id=yX1LchNb9xkC&pg=PA122. Retrieved 14 April 2011. 
  12. ↑ Sharma, S. K. (2000). Alternate Therapies. Diamond Pocket Books (P) Ltd.. p. 212. ISBN 978-81-7182-240-9. https://books.google.com/books?id=FfPLF6Gjz8cC&pg=PA212. Retrieved 14 April 2011. 
  13. ↑ Venkateswaran, P. S. (August 2003). Yoga for Healing. Jaico Publishing House. ISBN 978-81-7224-321-0. https://books.google.com/books?id=dON07kK50jMC. Retrieved 14 April 2011. 
  14. ↑ Ahluwala, V.K.; Suman, Krishan Kumar (1 January 2006). Yoga Therapy. Lotus Press. ISBN 978-81-8382-033-2. https://books.google.com/books?id=hwzU31iVfoQC. Retrieved 14 April 2011. 
  15. ↑ Seaward, Brian Luke (2006). Managing stress: principles and strategies for health and wellbeing. Jones & Bartlett Learning. ISBN 978-0-7637-3532-6. https://books.google.com/books?id=I9B4dG4XJ8AC. Retrieved 14 April 2011. 
  16. ↑ Harvey, Andrew; Erickson, Karuna (4 May 2010). Heart Yoga: The Sacred Marriage of Yoga and Mysticism. North Atlantic Books. ISBN 978-1-55643-897-4. https://books.google.com/books?id=vP4sZRaGOcAC. Retrieved 14 April 2011. 
  17. ↑ Whitwell, Mark (1 May 2004). Yoga of heart: the healing power of intimate connection. Lantern Books. ISBN 978-1-59056-068-6. https://books.google.com/books?id=YtoPt3iawmAC. Retrieved 14 April 2011. 
  18. ↑ Udupa, K. N.; Prasad, R. C. (1985). Stress and its management by yoga. Motilal Banarsidass Publ.. ISBN 978-81-208-0000-7. https://books.google.com/books?id=OluYV0Xe9hEC. Retrieved 14 April 2011. 
  19. ↑ Liebers, Arthur (1960). Relax with yoga. Forgotten Books. p. 37. ISBN 978-1-60680-250-2. https://books.google.com/books?id=PWnRSo5mAnIC&pg=PA37. Retrieved 14 April 2011. 
  20. ↑ Mahatyagi, Raman Das (14 November 2007). Yatan Yoga: A Natural Guide to Health and Harmony. YATAN Ayurvedics. ISBN 978-0-9803761-0-4. https://books.google.com/books?id=IjpmZ3ysHTsC. Retrieved 14 April 2011. 
  21. ↑ Joshi, K S (1 March 2005). Yoga In Daily Life. Orient Paperbacks. ISBN 978-81-222-0049-2. https://books.google.com/books?id=PsGxfYRYdFMC. Retrieved 14 April 2011. 
  22. ↑ 22.0 22.1 Aggarwal, Dholan Dass (1 January 1989). Yogasana & Sadhana. Pustak Mahal. p. 59. ISBN 978-81-223-0092-5. https://books.google.com/books?id=Xu3DM4NFdcUC&pg=PA59. Retrieved 14 April 2011. 
  23. ↑ 23.0 23.1 VanEs, Howard Allan (12 November 2002). Beginning Yoga: A Practice Manual. Letsdoyoga.com. ISBN 978-0-9722094-0-3. https://books.google.com/books?id=T2x_HIoUN7AC. Retrieved 14 April 2011. 
  24. ↑ Bakhru, H.K. (1 January 1999). Naturopathy For Longevity. Jaico Publishing House. p. 78. ISBN 978-81-7224-629-7. https://books.google.com/books?id=sTP24cVXFR4C&pg=PA78. Retrieved 14 April 2011. 
  25. ↑ Nath, Pandit Shambhu (1 December 1988). Speaking of Yoga: A Practical Guide to Better Living. Sterling Publishers Pvt. Ltd. ISBN 978-81-207-1794-7. https://books.google.com/books?id=nclr9GiX0IsC. Retrieved 14 April 2011. 
  26. ↑ 26.0 26.1 26.2 Burn, Gillian (18 December 2009). Healthy Mind and Body All-in-One For Dummies. Wiley-IEEE. ISBN 978-0-470-66360-8. https://books.google.com/books?id=e0MiyG6n_RMC. Retrieved 14 April 2011. 
  27. ↑ Swami Sivananda Radha (30 May 2006). Hatha Yoga: The Hidden Language, Symbols, Secrets & Metaphors. timeless books. p. 79. ISBN 978-1-932018-13-4. https://books.google.com/books?id=13SSTqwKxcYC&pg=PA79. Retrieved 14 April 2011. 
  28. ↑ B.K. Iyengar. Astadala Yogamala. Allied Publishers. ISBN 978-81-7764-713-6. https://books.google.com/books?id=FGGE2KL-42cC. Retrieved 14 April 2011. 
  29. ↑ IDEA Health & Fitness (1 January 2006). Mind-Body Exercise and Inspiration. IDEA Health & Fitness Association. ISBN 978-1-887781-06-0. https://books.google.com/books?id=Uy2wK-JApNsC. Retrieved 14 April 2011. 
  30. ↑ 30.0 30.1 Lasater, Judith (10 November 2003). 30 Essential Yoga Poses: For Beginning Students and Their Teachers. Rodmell Press. ISBN 978-1-930485-04-4. https://books.google.com/books?id=dCZQ6APjHsEC. Retrieved 14 April 2011. 
  31. ↑ Fitz-Simon, Witold. "Standing Poses". Yoga art+science. http://www.yogaartandscience.com/poses/Standing%20Poses/sp.html. Retrieved 14 April 2011. 
  32. ↑ "Yoga Journal - Poses: Standing Poses". http://www.yogajournal.com/poses/finder/browse_categories/standing. Retrieved 14 April 2011. 
  33. ↑ 33.0 33.1 Long, Ray (22 January 2011). Yoga Mat Companion 1: Anatomy for Vinyasa Flow and Standing Poses. Greenleaf Book (Distributor). ISBN 978-1-60743-943-1. https://books.google.com/books?id=Y8lMQ_R0OB0C. Retrieved 14 April 2011. 
  34. ↑ 34.0 34.1 Long, Ray (August 2009). The Key Poses of Yoga: The Scientific Keys, Volume II. Greenleaf Book (Distributor). p. 26. ISBN 978-1-60743-239-5. https://books.google.com/books?id=4BubtZgBefkC&pg=PA26. Retrieved 14 April 2011. 
  35. ↑ 35.0 35.1 Hirschl, Meta Chaya (2010). Vital Yoga: A Sourcebook for Students and Teachers. Prajna Publishing. ISBN 978-0-9823055-0-8. https://books.google.com/books?id=MdweviFuTy0C. Retrieved 14 April 2011. 
  36. ↑ Busia, Kofi (24 July 2007). Iyengar: The Yoga Master. Shambhala Publications. p. 168. ISBN 978-1-59030-524-9. https://books.google.com/books?id=__aW4TWCS8kC&pg=PA168. Retrieved 14 April 2011. 
  37. ↑ 37.0 37.1 Maehle, Gregor (10 September 2007). Ashtanga Yoga: Practice and Philosophy. New World Library. p. 44. ISBN 978-1-57731-606-0. https://books.google.com/books?id=f9ygWu2xM3QC&pg=PA44. Retrieved 14 April 2011. 
  38. ↑ Norberg, Ulrica; Lundberg, Andreas (8 April 2008). Hatha Yoga: The Body's Path to Balance, Focus, and Strength. Skyhorse Publishing Inc.. p. 78. ISBN 978-1-60239-218-2. https://books.google.com/books?id=IvIFC8Tbe24C&pg=PA78. Retrieved 14 April 2011. 
  39. ↑ Kappmeier, Kathy Lee; Ambrosini, Diane M. (2006). Instructing hatha yoga. Human Kinetics. p. 302. ISBN 978-0-7360-5209-2. https://books.google.com/books?id=K5WaYzBYypkC&pg=PA302. Retrieved 14 April 2011. 
  40. ↑ Stephens, Mark; Hemingway, Mariel (25 May 2010). Teaching Yoga: Essential Foundations and Techniques. North Atlantic Books. p. 378. ISBN 978-1-55643-885-1. https://books.google.com/books?id=GtyXGkfiyl0C&pg=PA378. Retrieved 14 April 2011. 
  41. ↑ 41.0 41.1 Ramaswami, Srivatsa; Krishnamacharya, T. (3 June 2005). The complete book of vinyasa yoga: an authoritative presentation, based on 30 years of direct study under the legendary yoga teacher Krishnamacharya. Da Capo Press. ISBN 978-1-56924-402-9. https://books.google.com/books?id=4lxjoht7W8oC. Retrieved 14 April 2011. 
  42. ↑ Lasater, Judith Hanson (17 April 2009). Yogabody: Anatomy, Kinesiology, and Asana. Rodmell Press. ISBN 978-1-930485-21-1. https://books.google.com/books?id=lySBpPBmZKcC. Retrieved 14 April 2011. 
  43. ↑ Moyer, Donald (10 March 2006). Yoga: awakening the inner body. Rodmell Press. ISBN 978-1-930485-12-9. https://books.google.com/books?id=uJ1aD7-k1VcC. Retrieved 14 April 2011. 
  44. ↑ Clennell, Bobby; Iyengar, Geeta S. (25 April 2007). The Woman's Yoga Book: Asana and Pranayama for All Phases of the Menstrual Cycle. Rodmell Press. ISBN 978-1-930485-18-1. https://books.google.com/books?id=5NGg4aCXkCMC. Retrieved 14 April 2011. 
  45. ↑ Feuerstein, Georg; Payne, Larry (5 April 2010). Yoga For Dummies. For Dummies. ISBN 978-0-470-50202-0. https://books.google.com/books?id=bP2CnSidS3QC. Retrieved 14 April 2011. 
  46. ↑ Tagliaferri, Mary; Cohen, Isaac; Debu Tripathy (7 March 2006). The New Menopause Book. Penguin. ISBN 978-1-58333-242-9. https://books.google.com/books?id=cWZJnf9hPAQC. Retrieved 14 April 2011. 
  47. ↑ 47.0 47.1 Koay, Jacqueline; Barenholtz, Theodora (2010). The Science and Philosophy of Teaching Yoga and Yoga Therapy. Teddi Barenholtz. ISBN 978-0-9556423-4-0. https://books.google.com/books?id=DD_Kcl6EQ9sC. Retrieved 14 April 2011. 
  48. ↑ 48.0 48.1 Kraines, Minda Goodman; Sherman, Barbara Rose (18 March 2009). Yoga for the Joy of It!. Jones & Bartlett Learning. ISBN 978-0-7637-6594-1. https://books.google.com/books?id=VmRUNuxR2f4C. Retrieved 14 April 2011. 
  49. ↑ Maehle, Gregor; Gauci, Monica (November 2009). Ashtanga Yoga - The Intermediate Series: Mythology, Anatomy, and Practice. New World Library. ISBN 978-1-57731-669-5. https://books.google.com/books?id=OhYeGdNK0UoC. Retrieved 14 April 2011. 
  50. ↑ 50.0 50.1 Kirk, Martin; Boon, Brooke (2006). Hatha yoga illustrated. Human Kinetics. ISBN 978-0-7360-6203-9. https://books.google.com/books?id=3kWqPibhkmMC. Retrieved 14 April 2011. 
  51. ↑ Belling, Noa (20 February 2008). The Yoga Handbook. New Holland Publishers. p. 121. ISBN 978-1-84537-935-3. https://books.google.com/books?id=6rTnpOiFVEMC&pg=PA121. Retrieved 14 April 2011. 
  52. ↑ Robin, Mel (2009). A Handbook for Yogasana Teachers: The Incorporation of Neuroscience, Physiology, and Anatomy Into the Practice. Wheatmark, Inc.. ISBN 978-1-58736-708-3. https://books.google.com/books?id=L3qJshT_K8UC. Retrieved 14 April 2011. 
  53. ↑ Frawley, David; Kozak, Sandra Summerfield (15 June 2001). Yoga for Your Type: An Ayurvedic Approach to Your Asana Practice. Lotus Press. ISBN 978-0-910261-30-2. https://books.google.com/books?id=CQYxNdiDEqsC. Retrieved 14 April 2011. 
  54. ↑ 54.0 54.1 Wainapel, Stanley F.; Fast, Avital (2003). Alternative medicine and rehabilitation. Demos Medical Publishing. ISBN 978-1-888799-66-8. https://books.google.com/books?id=9r_vy5b7WDQC. Retrieved 14 April 2011. 
  55. ↑ 55.0 55.1 Kurland, Zack (8 November 2006). Morning yoga workouts. Human Kinetics. ISBN 978-0-7360-6401-9. https://books.google.com/books?id=GKeP8hsxvpUC. Retrieved 14 April 2011. 
  56. ↑ Kaminoff, Leslie. Yoga Anatomy. Human Kinetics. ISBN 978-0-7360-8218-1. https://books.google.com/books?id=LxNrxZ4navgC. Retrieved 14 April 2011. 
  57. ↑ Iyengar, B. K. S. (25 December 2007). Yoga: The Path to Holistic Health. Dorling Kindersley. ISBN 978-0-7566-3362-2. https://books.google.com/books?id=c5DQGgAACAAJ. Retrieved 14 April 2011. 
  58. ↑ Sivananda Yoga Vedanta Centre (1996). Yoga mind and body. Firefly Books, Limited. ISBN 978-1-55209-267-5. https://books.google.com/books?id=LD0EAAAACAAJ. Retrieved 14 April 2011. 
  59. ↑ 59.0 59.1 Swami Satyananda Saraswati (1 December 1996). Asana, Pranayama, Mudra, Bandha. Yoga Publications Trust. ISBN 978-81-85787-14-5. https://books.google.com/books?id=0IFPYgEACAAJ. Retrieved 14 April 2011. 
  60. ↑ "Sudokasana : Trikonasana Issues and Solutions:". http://www.sudokasana.co.uk/trikonasana/trikonasanaissues.html. Retrieved 13 April 2011. 
  61. ↑ Farhi, Donna (1 February 2001). Yoga mind, body & spirit: a return to wholeness. Newleaf. ISBN 978-0-7171-3155-6. https://books.google.com/books?id=_ILDOQAACAAJ. Retrieved 14 April 2011. 
  62. ↑ Iyengar, B. K. S. (1992). Light on yoga: yoga dipika. HarperCollins. ISBN 978-81-7223-501-7. https://books.google.com/books?id=2h7ZOwAACAAJ. Retrieved 14 April 2011. 
  63. ↑ Active Interest Media, Inc. (December 2007). Yoga Journal. Active Interest Media, Inc.. p. 112. https://books.google.com/books?id=zekDAAAAMBAJ&pg=PA112. Retrieved 13 April 2011. 
  64. ↑ "Baddha Parivritta Trikonasana / Flickr - Photo Sharing!". https://www.flickr.com/photos/monkeyyoga/3546917894/. Retrieved 13 April 2011. 
  65. ↑ Iyengar, B. K. S. (1 January 2000). Aṣṭadaḷa yogamālā: collected works. Allied Publishers. p. 32. ISBN 978-81-7764-046-5. https://books.google.com/books?id=zp3n--MlL9wC. Retrieved 14 April 2011. 
  66. ↑ Trikonasana Yoga Webaai

Further reading

External links




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