Trikona-asana steps and benefits - The Triangle Pose

Sanskrit tri means 3 and kona means angle or Injection. So "three corner or three corner pose" is often triangle pose. This posture is also called utthita Trikonasana. Utthita means stretched or stretched out, so Elongated triangle pose.

Guideline:

1. Stand with your feet together and your arms to your side (see Tadaasana).

2. Stand with your feet slightly wider than your shoulders.

3. As you inhale, straighten your arms out of your shoulders and place your palms parallel to the floor Looking down.

4. As you exhale slowly, turn your upper body to the left, bend your back and lower your right arm on the left ankle. The palm of the right hand is located along the outside of the left ankle. left Your hands should be stretched upwards. Keep both legs and arms straight without bending your knees and elbows.

5. Turn your head to the left and look up at the fingertips of your left hand. Take a breath and come back with arms outstretched.

6. Hold this position while exhaling. Exhale and repeat steps 4-6 back side.

Comment:

Trikonasana is a great pose to start your daily routine. bend forward and rise It stimulates blood flow and helps to stretch and relax the back, shoulders, legs and arms. Increases blood flow to the head. thigh and calf muscles and hamstrings

unfold. A slight twist on the spine gives the intervertebral discs flexibility and relieves stress on the lower back.

Inconvenience Exhale gently through your nostrils rather than holding your breath in, allowing you to hold the position longer. Another option is to speed up Trikonasana, which provides a mild aerobic effect.

Duration/Repeat:

As you exhale, stay bent forward. Repeat 2-3 times. (1 rep consists of a forward bend on both sides).

Advantages of Trikonasana:

1. It helps to stretch the thighs, back muscles, chest and shoulders.
2. Stretches the spine. Strengthen your thighs, calves and buttocks.
3. Stimulates spinal nerves.
4. Improves flexibility of the spine, correct shoulder position.
5. Relieves back pain, gastritis, indigestion, acidity, flatulence.
6. It helps with sprains in the neck, relieves stiffness in the neck, shoulders and knees, strengthens the ankles, and strengthens the ligaments in the arms and legs.
7. It also stimulates the nervous system, relieves neurodepression, strengthens the pelvic area and strengthens the reproductive system.

Types of Trikonasana:

1.Utita Trikonasana

2.Badda Trikonasana

3.Paribrita Trikonasana).

This is an advanced level of Trikonasana. Do this advanced tricona asana pose when you are perfect in Basic pose of Trikonasana.

1.Utita Trikonasana:

Uttita Trikonasana (extended triangle pose) is a standing pose. The emphasis in this pose is more on the hips. Relieves stress and stretches and stretches various parts of the body.

Steps of Utita Trikonasana (stretched triangle pose):

1. As you exhale, get into Tadasana pose. Spread your legs 3-4 feet apart. The right leg should be turned about 90 degrees to the right and the left leg should be turned about 45 degrees to the right.
2. Now raise your arms parallel to the floor and actively reach to the side, spread your shoulder blades wide, palms down.
3. Pull your hips and rotate your right thigh outward so that the center of the right kneecap is in line with the center of the right ankle.
4. Then exhale and stretch your upper body to the right. Bend your hips, not your back, just above the plane of your right leg. Correct this motion by strengthening your left leg and pressing the outer hell firmly to the floor.
5. Now turn your torso to the left, keeping both sides the same length. The left thigh extends slightly forward and the tailbone extends towards the heel.
6. Now place your right hand on your shin and ankle. Do not bend the sides of the torso. Then, extend your left arm toward the ceiling at shoulder height. Your head should be in a neutral position or your head should be turned to the left.
7. Gently gaze into your eyes with your left thumb. Hold this position for 30 seconds to 1 minute.
8. As you inhale, press your heels firmly to the floor and extend your upper arms toward the ceiling as you rise.
9. Now flip the legs and repeat the same time to the left.

Benefits of Utthita Trikonasana (Elongated Triangle Pose):

1. Strengthens your legs, feet and ankles.
2. Stretches the hips, groin, hamstrings, calves, and spine. Open chest and shoulders.
3. Strengthens the back, neck and abdomen.
4. Stimulates the abdominal organs to aid digestion.
5. Best remedy for stress, anxiety, infertility, flat feet, neck pain. Osteoporosis, sciatica and menopausal symptoms.
6. Relieves back pain, especially during pregnancy.

Paribrita Trikonasana (Rotating Triangle Pose):

Pronunciation - pareevrittah trikconeAHSanna. Parivrtta values ​​are rotations or rotations, and trikona values ​​are triangles or three angles. These are the classic expressions of what Mahrishi Patanjali describes as the combination of sthira and sukha in the yoga sutras: effort and lightness, firmness and softness, expansion and contraction, ascending and descending, sun and moon.

A rotating triangle combines two different dynamic energies.

(1) You are putting your feet on the ground.

(2) Sends energy or prana upwards through the outstretched hand.

Steps of parivritta trikonasana:

1. Stand in Tadasana while exhaling.
2. Spread your legs 3-4 feet apart.
3. Raise your arms parallel to the floor and actively reach to the sides, spread your shoulder blades wide and palms down.
4. Now rotate your left foot 45-60 degrees to the right and right foot 90 degrees to the right.
5. Align the right heel with the left heel, strengthen the thigh, and rotate the right thigh outward so that the center of the right kneecap is aligned with the center of the right ankle.
6. As you exhale, you should rotate your torso to the right and keep your hip points as close to the front edge of the mat as possible.
7. As you rotate your left thigh to the right, place your head behind your left thigh and press firmly on your left heel.
8. As you exhale again, turn your torso to the right and lean over your front leg, then lower your left hand and let your left hip drop slightly toward the floor.
9. This will allow your right thigh to slide sideways up to your shoulder and feel your torso bent over your front leg.
10. Aggressively push the outside of your right thigh to the left and release your right thigh from your right shoulder.
11. Keep your head in a neutral position and look straight ahead. Hold this position for 30 seconds to 1 minute.
12. As you exhale, release the twist slowly, and as you exhale, bring your upper body back to a vertical position.
13. Repeat the same time with your feet.

Benefits of Parivrtta Trikonasana:

1. Strengthens and stretches the legs.
2. Stretch your hips and spine.
3. Open your chest to improve breathing.
4. Relieves mild back pain.
5. Stimulates the abdominal organs.
6. It also improves your sense of balance.

Note: - Do not perform the above asanas if you have neck pain. If you want to do this for neck pain, don't raise your head. Do these under the supervision of yoga instructor.