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curated by Selena Mercandelli and Elena Vitale
and in the neck, strengthen the ankles and develop the chest. They increase blood flow to the lower spine area, invigorate the abdominal muscles and strengthen the waist and hip muscles.
The meaning
Trikona in Sanskrit means "triangle", asana means "position", utthita means "extended", the term can therefore be translated as "the position of the triangle", because the legs create a triangle shape with the earth.
When you practice
Trikonasana is a polar position and acts on the two energy fields of the body: the yin, feminine, lunar and the yang, masculine, solar. It is therefore necessary to perform the pose for the same duration on both sides to balance the muscles and energy in the body.
Sequence and repetitions
Stand with your legs apart on the long side of the mat and place your praying hands in front of your chest. Inhale and exhale open your arms. Rotate the toe of the right foot outward to 90 degrees and the toe of the left foot inward to 45 degrees. Extend your arms and stretch sideways with your right hand, as if you are trying to grab a distant object. Inhale and exhale, go down with your right hand towards the right foot, trying to rest your hand on the shin, ankle or the back of the foot. The left arm is stretched upwards, the fingers of the hands well extended. Look at the raised hand, with the arms in line and the torso perfectly aligned on the right leg. Imagine being closed between two walls imagine and sliding between them maintaining alignment. Do not collapse with the hip but remain well supported. After five breaths, inhaling bring the torso back to the central position and repeat everything on the other side.
Stand on the mat again with your legs apart and bring your hands in prayer in front of your chest. Rotate the toe of the left foot outward to 90 degrees and the toe of the right foot inward to 45 degrees. Extend your arms and stretch sideways with your right hand, as if you are trying to grab a distant object. Inhale and exhale, go down with your right hand towards the right foot, trying to rest your hand on the shin, ankle or the back of the foot. The left arm is stretched upwards, the fingers of the hands well extended. Look at the raised hand, with the arms in line and the torso perfectly aligned on the right leg. Imagine being closed between two walls imagine and sliding between them maintaining alignment. Do not collapse with the hip but remain well supported. After five breaths, inhaling bring the torso back to the central position and repeat everything on the other side.
Because it is good
Utthita Trikonasana increases the lateral mobility of the spine, strengthens and stretches all the paravertebral muscles on both sides of the spine at the lumbar and thoracic level, giving the back greater balance and flexibility.
The lateral and upward extension favors a great lung expansion, preciously re-oxygenating internal organs and tissues. Work on the hip, leg and shoulder joints. It activates the functionality of the organs located in the abdomen and of the reproductive organs and improves digestion. It helps to reduce the accumulation of adipose tissue in the waistline.
and the powerful lateral extension of the back. It is an asana that charges the body and makes it very strong, giving a feeling of deep well-being.The meaning
In Sanskrit the word ardha means "half" and chandra "moon", so we can translate this asana as the "half moon position".
When you practice
Ardha Chandrasana is often featured in the Hatha Flow and Vinyasa Flow sequences, after a lateral triangle to work on strengthening the "center" and balance. This position improves flexibility of the neck, shoulders and spine. It tones the female reproductive system. , loosens the back muscles and tones the spinal nerves Relaxes the sciatic nerve and loosens the joints of the legs and hips Stretches the abdominal muscles and stimulates blood circulation.
Ardha Chandrasana is an intense posture that must be practiced with caution by those suffering from migraines and headaches, low blood pressure. In the case of neck discomfort, avoid turning your head and looking up. Continue to look forward and keep the neck in line with the spine.
Sequence and repetitions
Open the right toe to 90 degrees, bring the left hand to the hip, bend the right knee, place the fingers of the right hand on the ground, lean a little forward, while extending the right leg, bring the left leg up holding the hammer foot, bring the left hand to the hip, rotate the chest and open it upwards by lifting the left arm, keep it well stretched and look at the hand, keeping the fingers well extended. The heel pushes up and back while rotating the leg upwards. Hold the position for five breaths. To return, bring your left hand to your side and lift up by activating the right foot. Now repeat everything on the other side.
Close your right foot and open your left to 90 degrees. Bring your right hand to your side, bend your left knee and lean on the fingertips of your left hand by activating the hand. As you extend your left leg, the right leg rises up with the hammer foot. Look at the ground, leave your hand on your hip, begin to rotate your femur upward and bring your left hip up. Look upward to your right hand. Stay in the position for five breaths, then bring your hand back to your left hip, bend your left knee and bring your right foot back to the ground, stand up straight with your legs and bring your hands in prayer in front of your chest.
Because it is good
Ardha Chandrasana activates the abdominal, ankle and buttock muscles. It strengthens the pelvis, calves, thighs, shoulders, chest and spine.
It increases body coordination and improves the sense of balance. Strengthens the muscles of the hips, reduces lumbar back pain and sciatica.
One more tip
Beginners often find it difficult to touch the ground with the hand pressing to the ground. In this case it is important to use a support block to lean on and decrease the distance from the ground. You can initially use the block vertically and then flip it horizontally. The support will be gradually abandoned after a few weeks of practice.
We just have to get all on the mat!
This training is done in partnership with Yogaessential
