Trikonasan
(Triangle Pose)
- Stand in an upright position.
- Spread the legs for about 3 to 4 feet apart, toes pointing forward.
- With an inhalation (Radhey), raise the arms sideways to the shoulder level, palms facing down.
- With an exhalation (Shyam), slowly bend down to the right from your waist as far as possible and try to touch the right foot with the right hand.
- Do not bend either forward or backward; both the hips, back of the legs and the backbone will be in a line.
- Keep the knees and the elbows locked; the left arm is straightened up, in line with the right hand, palm facing forward.
- In this state, slightly twist the head and look at the left palm.
- Remain in this position for 15-20 seconds with normal breathing.
- Then with a slow inhalation (Radhey), come back to the central position with both hands stretched out horizontally.
- Practice on the left side in the similar manner.
- This is one round; complete other two rounds.
Awareness
On the synchronization of the breath with the movements, the balance and the stretch on the sides in the final position.
Benefits
Trikonasan tones the nervous system and alleviates nervous depression. Moreover, it alleviates constipation and improves digestion as there is induction of Jatharagni (i.e. digestive fire) and activates intestinal peristalsis perfectly. Not only the prevention from flat foot but also it helps correct the curvatures of the back and make the spine excessively flexible. While stretching the sides of the body, the waist is made very flexible and if regularly practiced, the waistline’s fat is reduced to large extent. Besides manifold advantages, it also strengthens both the calf and thigh muscles.
Limitations
People with back conditions and also who have undergone recent abdominal surgery should avoid this asan.
