Trikonasana - Triangles
Ethymology and Synonyms
Trikona (त्रिकोण trikoṇa): triangle, triangular. Several variants exist and only a few are described below according to their efficacy.
The gaze is crucial here. The eyes must go from one point to the other swiftly and without hesitation. The starting point is with feet spread apart and hands in anjali mudra (hands pressed together and held in front of the center of the sternum). The eyes fix a real or virtual point in front of the face.
During an exhalation, the trunk bends forward and the eyes follow the movement. During the exhalation, the body goes up while the arms are spread lateral. The eyes follow the fingers of the left hand. From now, the eyes do not leave the fingers of this hand.
During the exhalation, the left hand goes back up to the vertical while the right hand, finger extended, goes towards the medial side of the right foot up until touching the ground if possible.
With one hand in the air and the other on the ground, the gaze is exclusively directed above, vertically, focusing on the pulp of the fingers.
In this position, visamavriti is applied (3/12/6/0 and later 4/16/8/0) while mula bandha is continuously active, and more powerfully during full-lung retention. The energy should be perceived going through the legs, arms, trunk, and surfacing in the eyes.
In addition, the enunciation of mantras is also applied: SO in and HAM out, with silence during the retention. If the energy moves adequately, it is possible to perceive an aura at the tips of the fingers.
The practice lasts 3 to 5 minutes per side. At the end of each cycle, the body goes back up during an inhalation, while the gaze remains on the fingers of the hand. The eyes are put back in the lateral extension; the gaze comes back in front of the face. During the following exhalation, the position is left.
Uttita Parivrtta Trikonasana
Same posture, but the hands are inversed: the left hand goes to the medial aspect of the right foot.
Version in Empty-lung retention
- Exhalation; anjali mudra and leaning the body
- Inspiration; body goes up and arms go to the vertical
- The gaze fixes the hand that will ascent
- Exhalation: descent while maintaining the gaze on the tip of the fingers
- Empty-lung retention; as long as possible. Root contraction
- Triple contraction (Tria bandha)
- Inhalation: body goes back up quickly while effectuating a strong root contraction
- Eyes continue their gazing
- Full-lung retention; the gaze goes forward and shifts to the other hand
- Exhalation: the cycle starts on the other side.
Practice a dozen cycles