Triangle pose (Trikonasana)
From Simplified Side bends to Classic Triangle pose
It is the least common movement in our ordinary day-to-day life. We twist, we bend back or forward, but except that
we do not often bend our spine to the side. It seems very unnatural to do the Lateral Flexion (side bend).
Awareness should be on the breath synchronized with the movement.
Focus on keeping your body and head facing forward without twisting.
Breathing:
Inhale - while raising your arms up and coming out of the posture
Exhale – while bending to the side
Breathe slowly while holding the asana
1) Standing Side Bend with feet together
Step by step method:
The whole-body sides bend concentrate on lifting your hands as high as possible in the overhead stretch
maintaining equal strength in your arms and hands.
Fingers are interlocked and the palms are tightly together.
As you tense all the thigh muscles and squeeze the hips together you create a firm base for your legs and feet.
You will feel a whole-body side bend from your ankles to your fingertips.
The whole bending will occur in the spine, not at the hips.
2) Side Bend with one knee on the floor
Step by step method:
Assume a kneeling position and stretch your right foot out to the side sliding the right hand down the leg.
This posture allows you to bend further than can be accomplished standing up.
It curves the entire spine to its maximum.
Benefits:
Regular practice will help to reduce waistline fat
It keeps the abdominal muscles in good condition
It will help person suffering from stiff back
3) Yoga pose Triangle
Step by step method:
Stand erect with your palms by your side.
Bring your feet about 3 feet apart.
Take the right arm up straight and stretch upwards.
While retaining the stretch bend to right side.
Slide the right arm down the right leg and hold, where you feel comfortable.
Retain the position for few second as per your comfort level and then return to the standing position.
Repeat the same movement on the other side.
Note 1:
Triangle Yoga Pose has a strengthening effect on the back, shoulders and leg muscles. This Yoga pose is particularly
useful for people who spend lots of time in sitting. This asana helps in improving postures. It is suggested that
those people who suffer from sciatica or slipped disc may do this asana under the guidance of yoga teacher.
Note 2:
Do not overstretch yourself
Do not twist your body
Benefits:
It helps to reduce waistline fat
It improves digestion
It helps to keep the spine elastic
It helps in hips and leg flexibility
Precautions:
Students suffering from serious back complaints should avoid practice this yoga pose