It is one such pose that is neglected in sports which will prevent injuries at the lateral side of the knee. Also, if one wants to grow tall and to have a better posture, it is advisable to do this pose. It is important to hold for 20sec. It is good to make use of implements to get more benefits.
Picture 1 - This pose gives an excellent lateral stretch to the spine, tones the spinal nerves,
Picture 2 - A very simplified version. Elbow is above the head
Picture 3 - A variation of trikoasana. It is important to stretch laterally.
Picture 4 - With good guidance one will benefit most if done correctly. In this posture the fingers are interlocked and the elbow is extended and not bent.
Picture 5 - One will be better able to straighten the hands with a long stick or implement or golf stick etc.
Picture 6 - For even better stretch, one can cross the legs and stretch like this lady. This is a very good stretch for the ITB.
Picture 7 - Using a medicine ball for a greater stretch.
Picture 8 - For older people, a simple stretch like this will be enough.