Tri means three and koṇa means an angle. Thus Trikon means Triangle.
As the āsana resembles the triangle made by the trunk, arms and legs, hence the name Trikoṇāsana.
This Asana helps to reduce the excess fat accumulation in the belly areas, hip, waist and thighs, buttocks etc.
Preliminary steps
Do warm up and stretching for 10 minutes.
Trikonasana / Triangle Pose-I ( For the beginners)
Steps
1. Stand in Tadasana
2. Stand with the feet with 3 feet apart.(3.5 to 4 feet apart)
3. Turn the right foot 90 degree towards right side.
4. Turn the left foot 45 degree towards right
5. Inhale slowly raise both the arms sideways up to shoulder level.
6. Exhale, slowly bend to torso right side
7. Normal breathing - Hold this position for 30 seconds
8. Inhale and come back to the normal position
9. Exhale and keep the arms down
10. Turn the left foot 90degree towards left and right foot 45 degree
towards left repeat the steps in left side
11. Do this asana for 5 times at the beginning.
Trikonasana / Triangle Pose-II
Steps
1. Stand in Tadasana
2. Stand with the feet with 3 feet apart.(3.5 to 4 feet apart)
3. Turn the right foot 90 degree towards right side.
4. Turn the left foot 45 degree towards right
5. Inhale slowly raise both the arms sideways up to shoulder
level.
6. Exhale and bend the body to the right side and place the right hand
fingers. just behind the right foot(heel)
7. Keep the left arm straight in line the right arm,
8. Turn the left palm forward.
9. Turn the head and gaze at the the hand.
10. Remain in the posture for 10-30 seconds with normal breathing. Then
Inhale, and slowly come up to the normal Position
11. Repeat the same procedure from the left side.
Triangle Pose III / Parivritta Trikonasana / Revolving Triangle Posture
Parivrtta = revolve, turn around, Trikona = triangle.
This asana creates twist in a triangle, hence the name.
Steps-
1. Stand in Tadasana,
2. Spread the legs 3- 4 feet wide apart.
3. Turn the right foot 90 degree towards right side.
4. Turn the left foot 45 degree towards right
5. Inhale slowly raise both the arms sideways up to shoulder
level.
6. Exhale, slowly bend to torso right side
7. place the left hand fingers. just behind the right foot(heel)
8. . Keep the right arm straight in line the left arm,
9. Turn the head and gaze at the the left hand.
10. Remain in the posture for 10-30 seconds with normal breathing. Then
Inhale, and slowly come up to the normal Position
11. Repeat the same procedure from the left side.
12. Gradually, the palm of the left hand can keep behind the right foot and
vice versa.
Thank You