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| Three Angle Pose |
In this asana the position of the body becomes like a triangle (trikon). it is called Trikonasana. In Sanskrit language “Trikona” stands for “three angles” or “triangle” and also while practicing this asana the body structure seems to be triangular shape that is why this asana is renowned as Triangle Pose. This asana is also famous by the name Utthita Trikonasana which means Extended Triangle Pose.
Here we showcase steps for how to do Trikonasana and straightforward method for gaining Trikonasana benefits. This asana stimulates flow of blood in entire body and also provide relaxation to shoulders, back, legs and forearms muscles. It also offers ease to spinal disc and reduces lower-back disorders.
Procedure to Pratcise:-
1.Lift the left leg and place it at a maximum distance towards the left.
2.Turn the toe of the left foot towards the left and inhale.
3.Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe.
4.Take the right hand forward straight above the right ear and continue smooth breathing.
Position to Perform:-
It is necessary to keep the right hand, mid body and right leg in one straight line in this asana.
The neck and the waist should be kept straight.
The arms of the right hand should be kept touching the right ear.
At this stage, the left leg is kept bent at 90 degree angle, the left arm is kept straight & its palms placed on the floor.
In this position the weight of the whole body comes on the left hand.
Releasing the Position:-
1.Exhale and inhailing, bring the right hand to its original place.
2.Straighten the left knee and bring the left hand to its original place.
3.Turn the left leg toe to front.
4.Bring the left leg near the right one and take up the standing position.
Trikonasan Benefits:-
This Asana gives very good lateral movements to the spine. It is an auxiliary Asana to Ardha Matsyendrasana. It amplifies and fulfils the Matsyendrasana. Yogis also gives a description of this Asana in his system of physical culture exercises. If you have a healthy spine, you can sit in your meditation in one Asana for many hours without fatigue. For a Yogi the spine or Meru Danda is a great thing as it is connected with the spinal cord and the sympathetic system. It is the spine that contains the important Sushumna Nadi which plays a vital part in the Kundalini movement. This Asana tones the spinal nerves and the abdominal organs, increases peristalsis of the bowels and invigorates appetite. Constipation is relieved. The body becomes light. Those who suffer from shortening of the leg due to fracture of hip or thigh bone (Femur) or bones of the leg (Tibia or Fibula) will be benefited by this Asana. This Asana lengthens the legs.
Precaution:-
Persons having complaints regarding their waist and the spinal column should do this Asana under the guidance of Yoga Expert.
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There are various spellings for this mudra: ashvini, ashwini is a horse. It seems that the most common is the latter one. The meaning of ashwini mudra is a horse gesture or sign. It is not asana in the full sense, though the mudra is usually performed in padmasana or the lotus pose. Also it can be done in viparita karani, when practiced within the framework of kriya yoga.
How to perform:- First of all you need to take an asana or yoga pose. While the best pose for such practices is considered to be the lotus pose or padmasana, you can also do well with some simpler poses. For example, it can be siddhasana or vajrasana; you can even use sukhasana as an ashwini mudra asana.
Once you got into the posture, relax for a minute, breathing freely and deeply. Then inhale fully (especially filling the lower part of the lungs), hold your breath, and contract the anal sphincter muscles with a 1-2 seconds interval. For men there should be 4 contractions, and for women – 5. This is due to the differences between men and women physiology. These numbers designate the average quantity of anal muscles contractions required to push the prana from the pelvis to the head. Try to completely relax the anal muscles between the contractions.
Why you need doing this and what benefits you can get from this horse pose, I’ll describe later. Now we’ll be talking more on ashwini mudra breath and other details.
OK, you are holding your breath, and have made the required number of contractions; now, press your chin against the bottom of the neck, touch the palate with the tip of your tongue and start releasing your breathe (exhaling), then release the mudra, and after that slowly raise your head. The success in this practice comes when your feel like shivering wave goes through your body. This wave is actually the prana which has been stimulated by your practice. You can repeat it 3-5 times or as much as you want – just don’t overstress yourself, as the balance is the key to success in everything.
Ashwini Mudra Benefits:- The mudra works both externally and internally, or, in other words, on the level of the physical body and on the energy level.
In a physical plane the asana stimulates the abdomen and pelvis area including reproductive and digestive organs. This simple practice can help you get rid of constipation, deals with diseases of the rectum and hemorrhoids, and can improve your sexual health. Since it stimulates the prana flow toward the upper part of the body, it slows down the aging process and improves the health in general. It also makes your body more resistant to diseases if you practice this yoga mudra regularly.
On a more subtle level, it increases the awareness, makes your mind more peaceful, gives more energy, and can even improve your mood.
If you are thinking about doing ashwini mudra during pregnancy, then it is possible to some extent, but I cannot give you a clear advice here, since it may require the personal attendance and a conclusion of your doctor on your current condition.
Anyway, the practice of ashvini yoga mudra is simple, safe and very effective so there is no reason why you cannot do it or start learning this wonderful yoga technique.
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