Trikoṇā means triangle. Tri means three and koṇa means an angle. As the āsana resembles the triangle made by the trunk, arms and legs, hence the name Trikoṇāsana.
TECHNIQUE
Stand with your feet 3 feet apart. Inhale slowly raise both the arms sideways upto shoulder level. Turn the right foot towards the right side. Exhale, slowly bend to the right side and place the right hand fingers. just behind the right foot. The left arm straight in line the right arm. Turn the left palm forward. Turn your head and gaze at the tip of the left middle finger. Remain in the posture for 10-30 seconds with normal breathing. Inhale, slowly come up. Repeat the same procedure from the left side.
BENEFITS
- Makes the spine flexible, Strengthens calf, thigh and waist muscles and improves lung capacity.
CAUTION
- Avoid this posture in case of slipped disc, sciatica, and after undergoing abdominal surgery.
- Do not try beyond limits and over do the lateral stretch.
- If one cannot touch the feet, one can reach for the knees instead.
TRIKONĀSANA (The Triangle Posture)
Trikoṇā means triangle. Tri means three and koṇa means an angle. As the āsana resembles the triangle made by the trunk, arms and legs, hence the name Trikoṇāsana.
TECHNIQUE
Stand with your feet 3 feet apart. Inhale slowly raise both the arms sideways upto shoulder level. Turn the right foot towards the right side. Exhale, slowly bend to the right side and place the right hand fingers. just behind the right foot. The left arm straight in line the right arm. Turn the left palm forward. Turn your head and gaze at the tip of the left middle finger. Remain in the posture for 10-30 seconds with normal breathing. Inhale, slowly come up. Repeat the same procedure from the left side.
BENEFITS
- Makes the spine flexible, Strengthens calf, thigh and waist muscles and improves lung capacity.
CAUTION
- Avoid this posture in case of slipped disc, sciatica, and after undergoing abdominal surgery.
- Do not try beyond limits and over do the lateral stretch.
- If one cannot touch the feet, one can reach for the knees instead.
BHUJANGĀSANA (The Cobra Pose)
Bhujangasana or Cobra Pose is a reclining back-bending asana in hatha yoga and modern yoga as exercise. It is commonly performed in a cycle of asanas in Surya Namaskar (Salute to the Sun) as an alternative to Urdhva Mukha Svanasana (Upwards Dog Pose).
TECHNIQUE
- Lie down on your stomach
- Raise your trunk and head supported by the palms
- Bend your arms at the elbows
- Arch your neck and look upward gently
- Make sure that your stomach is pressed on the floor
- Put pressure on your toes by pressing them onto the floor. (Extend them out to fully experience the cobra)
- Hold the asana for 5 seconds
Breathing Methodology: Inhale deeply as you raise your trunk
Navigating back from the posture: Gently drop your chest on the floor. Turn your head to one side and rest your arms by the side of your body.
BENEFITS
- Stretches chest and lungs, shoulders, and abdomen.
- Tones the buttocks.
- Stimulates abdominal organs.
- Helps relieve stress and fatigue. Opens the heart and lungs.
CAUTION
Bhujangasana is not recommended for those who suffer from severe back problems relating to the spine. If in case of neck-related problems such as spondylitis are advised to avoid this pose. The posture puts a lot of pressure on the lower abdomen. Hence, pregnant women should avoid this yoga pose.
