Trikonasana with arm overhead
त्रिकोणासन ऊर्ध्व हस्त
Target Muscles
About
Trikonasana Urdhva Hasta is a variation of Triangle Pose with the upper arm extended overhead, deepening the lateral stretch and opening the chest. It improves flexibility and strengthens the legs, core, and shoulders.
Benefits (5)
- + Stretches and strengthens the legs, knees, and ankles
- + Stretches the hips, hamstrings, and calves
- + Opens the chest and shoulders
- + Stimulates the abdominal organs
- + Improves digestion
Avoid If (4)
- - Low blood pressure
- - Headaches
- - Heart problems
- - Neck pain
Step-by-Step Instructions
1. Begin in Tadasana (Mountain Pose).
2. Step your feet 3-4 feet apart.
3. Turn your right foot out 90 degrees and your left foot slightly inward.
4. Inhale and extend your arms out to the sides at shoulder height.
5. Exhale and hinge at your right hip, reaching your right hand down towards your right shin, ankle, or the floor outside your right foot. Extend your left arm straight up overhead, in line with your right arm.
6. Keep your left arm straight and gaze towards your left fingertips.
7. Stack your shoulders, one directly above the other, and keep your chest open.
8. Hold the pose for 30-60 seconds, breathing deeply and evenly.
9. Inhale and engage your core to lift your torso back to an upright position.
10. Lower your arms.
11. Straighten your legs.
12. Repeat on the other side.
निर्देश (Hindi)
1. Tadasana mein khade ho jaen.
2. Apne pairon ko 3-4 feet door rakhen.
3. Apne dayen pair ko 90 degree bahar ki taraf moden aur bayen pair ko thoda andar ki taraf.
4. Inhale karte hue, apne hathon ko kandhe ke level tak uthaen.
5. Exhale karte hue, apne dayen haath ko apne dayen pair ke upar ya andar rakhen, apne bayen haath ko sir ke upar uthaen.
6. Apne bayen haath ko seedha rakhen aur apni ungliyon ko dekhen.
7. Apne kandhon ko ek seedhi line mein rakhen.
8. Is position mein 30-60 seconds tak bane rahen, gahri saans lete rahen.
9. Inhale karte hue, apne dhड़ ko uthaen.
10. Apne hathon ko niche laen.
11. Apne pairon ko seedha karen.
12. Ab doosre pair se dohraen.