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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.
Half-circle Posture, Ardha Chakra Asan, Half round Pose. Chakra means wheel and Ardha means half therefore this is the Half Wheel Posture. The Ardha-Chakrasana is also known as the urdhva-dhanurasana. Urdhva means raised, elevated or upright and dhanur means bow. Both "wheel posture" and "raised bow posture" describe the appearance of this asana.
Ardhachakrasana position:-
1. Bend the knees and place the feet together near the buttocks.
2. Bring the arms over the head and clasp the elbows.
3. Exhale and inhaling raise the hips from the ground making a straight line from the shoulders to the knees.
4. Either stay in that pose or continue by shifting the weight to the right side and straightening the left leg. The knees will remain together.
5. If the body is comfortable raise the right foot so that all the weight is on the toes of the right foot. Stretch the toes of the left foot away from the body.
6. The position of the whole body should be maintained steadily and comfortable as there is a smaller base for one to balance in the pose. However, if you cannot balance properly in the pose, you can place the soles of your right foot on the ground for better support of the whole body.
7. A straight line is maintained, from the leg to the shoulder. The toe of the lifted leg is pointing to the front to maintain that straight line.
8. The raising of the hand and holding of the opposite elbows is call swastika bandha.
9. The hips should not be lifted too high up, as this would cause a deep arch on the spine and it is not recommended to do so in the preparatory pose.
10. Breathe normally while in the pose, so that all muscles are relaxed. This is one pose where most people would tense up immediately after going into it or while doing it and this would place strain on the body. Facial muscles are also relaxed in this posture. Strain might be there at first for beginners; however, it is necessary to try and minimized the strain in the body.
Breathing while performing:-
1. Keep the breath slow and rhythmic.
2. Tuck the tailbone in to maintain the straight line from the shoulder and all the way to the toes.
3. Remain relax, steady and comfortable in the pose. People often start to tense up the whole body while in the pose, so try to relax the whole body with the slow and rhythmic breath.
4. Build up to 30 seconds to gain benefits and after some practice, time can be increased up to 3 minutes.
Do While Performing:-
1. Keep the raised leg straight; parallel to the opposite knee.
2. Try to keep a straight line from the shoulders to the toes of the raised leg.
3. Place the heel of the other leg flat on the ground for better support, and for maintaining steadiness and comfort in the pose.
4. Relax the facial muscles and arms.
Do not While Performing:-
1. Let the hips fall.
2. Raise the leg too far, separating away from the other knee.
3. Come into the full position unless the body is comfortable.
4. Arch the back in this position by lifting the hips too high up.
Benefits of Ardhachakrasana:-
1.The muscles of the pelvic and hip region tones and strengthens due to the pressure that comes from tucking in of the tailbone. The organs in the pelvic region are also tone and strengthen at the same time with the work of slow and rhythmic breathing. Thereby, Massaging and stretching the colon and abdominal organs and thus improving digestion.
2.Strengthens the buttock, calf, thigh and lower back muscles.
3.Reduces back pain (especially holding the pose in stage three) and is useful for lumbar spondylitis.
4.It also strengthens the muscles around the spinal region.
5.Tones the female reproductive organs and can be useful for menstrual disorders and after childbirth.
6.Increase the awareness of the spinal movement, especially the lower back.
Precautions:-
1. Those with serious hip or spinal problems should avoid this asana as well as those with high blood pressure and brain ailments.
2. It is best avoided by those with peptic or duodenal ulcers and hernia.
3. People suffering from the later stages of pregnancy and menstruation should avoid doing this posture.
