Trilokasana

The Triangle

The Triangle is the last of the 12 Basic Asanas. There are said to be 84,000 different Asanas but it is suggested that these basic ones are mastered before attempting the more advanced.

How to do Trilokasana

Coming into the position

  1. Stand erect.
  2. Bring the feet a bit more than shoulder-width apart.
  3. Inhale, bringing the left arm up straight . Feel the stretch along the entire left side, as though the arm is being pulled up from the waist.
  4. Retaining this stretch, exhale, bending to the right. Slide the right arm down the right leg. Do not twist the body.

Holding the position

Make sure that the knees and arms remain straight. There should be no weight on the lower arm. Retain the position for 30 seconds, building up to 1 minutes. Repeat 3-4 times.

To come out of the position

Inhale and return to standing position. Repeat on the other side.

Benefits of the Triangle

  • The triangle tones the spinal nerves and abdominal organs.
  • It increases peristalsis of the digestive track.
  • A lateral stretch is given to the spin on both sides and the muscles are stretched. This keeps the spine elastic.
  • The Triangle promotes hip and leg flexibility.
  • People suffering from a shortening of one leg, as a result of fracture of hip, thigh or leg bones, will be greatly benefitted from the Triangle.
  • This is an auxiliary Asana to Ardha Matsyendrasana (Half Spinal twist). It amplifies and fulfills the half Spinal Twist.
  • The liver and spleen are massaged and abundant secretion stimulated.
  • Makes the “moon” steady.

Common Mistakes

  1. Knee(s) bent.
  2. Body twisted forward (or back).
  3. Head dropped forward.
  4. Weight is rested on leg.