Yoga details

Triangle pose (Trikonasana)

Muscle System : Legs and upper body

Level of Difficulty : M

Timing : Morning

Accessories needed : Yoga mat, Yoga block

Benefits :

• Stimulate and improve the function of blood through the entire body.
• Strengthens and stretches the hips, back, arms, thighs and leg.
• Reduces blood pressure, stress and anxiety.
• Cure indigestion.
• Gives flexibility to groins, hamstrings and hips.

Overview :

“The asana is pronounced as Tree-kone-ahs-ana.
Trikonasana or Triangle Pose is an asana. Variations include utthita trikonasana, baddha trikonasana and parivrtta trikonasana.
Unlike most yoga postures, the Triangle Pose requires keeping the eyes open in order to maintain body balance.
Avoid doing this pose if you are suffering from migraine, diarrhea, low or high blood pressure, or neck and back injuries (those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure).

Note: Those with posterolateral disc herniation may find the twisting in this asana challenges the back. The asana should not be practiced by those suffering from back conditions. Consult a doctor before beginning an exercise regime.”

Steps to Perform :

Step 1:

Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 feet).

Step 2:

Turn your right foot out 90 degrees and left foot in by 15 degrees.

Step 3:

Now align the center of your right heel with the center of your arch of left foot.

Step 4:

Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both the feet.

Step 5:

Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards floor. Keep both arms in straight line.

Step 6:

Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.

Step 7:

Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open.

Step 8:

Stretch maximum and be steady. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.

Step 9:

As you inhale, come up, bring your arms down to your sides, and straighten your feet.

Step 10:

Repeat the same on the other side.

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