Trikonasana (Triangle Pose)
How to come into the pose?
Base Position -- Standing erect on the feet.
Starting Position --- Legs meter apart or according to the height of the body, so that both legs firmly grounded on the floor, toes pointing forward.
Moving in – With inhalation raise arms at shoulder level and turn right foot to right side. Then with exhalation bending to the right side keeping right hand on right foot and left hand up in a straight line with right hand and in final position looking towards left hand (left palm facing front). During bending side, be careful not to bend forward. Return to the upright position with arms at shoulder level and then repeat same from opposite side.
Final Position—For more advance practitioners that want to stay in final position at deeper level of, can stay with normal breathing either keeping palm on the foot or on the floor according to the limitation of the body.
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Variation 1 – During side bending, beginners can bend their knee slightly to avoid injuries.
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Variation 2 – During side bending both legs can be straight to feel stretching in leg muscles.
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Variation 3 – During side bending instead of keeping upper arm vertical, lower it over the ear until it become parallel to the floor with palm facing down.
Breathing – Inhale while raising the arms and exhale while bending to the side, again inhale and come back to the centre and exhale bending to the other side (this breathing is for dynamic movement). For advance practitioners to stay in final position for long time, breathing should be normal.
Awareness
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Physical – on coordination of movement, balance, breathing and stretch on the side of the trunk and legs .
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Spiritual—On Manipur Chakra .
Benefits—This is very good posture to practice regularly for toning and balance of entire body .specially this practice stretch the side of the trunk, the waist muscles and back of the legs to improve firmness and flexibility of these muscles. It stimulates nervous system and alleviates nervous depression. Activating intestinal peristalsis to improve digestion, stimulate appetite and control constipation. It also strengthens the pelvic area and tones the reproductive organs. Regular practice can help to reduce waistline fat.
Precaution—Side bending should be smooth without any jerk and coordinated with the breath to avoid any injuries. Those having some back pain should do it carefully without bending forward and slowly. |
