Asana of the Month Trikonasan

TRIKONASANA View this email in your browser

Trikonasana or Triangle Pose. Tri= Three, Kona = Angle. These three angles are found in the spaces made between the arms and the legs, and stability, evenness and expansion are what make up the three sides of each triangle, a combination of strength and ease, effort and effortlessness. Turn the awareness within and find the inner balance of these. Keep the posture strong but light. Start: Stand with the legs a legs length apart, make sure that the weight is evenly placed between both feet, turn your right foot out 90 degrees (Heel in line with upper arch of left foot) and the left foot in slightly. Take your arms out wide and keep them at shoulder height, With a wide space between the shoulder blades.Open up the wing span and breathe from Anahata allowing prana to spread through the arms and hands.On an inhale lift out of the hips and as you exhale lengthen the right side of your body over to the right. Rotate your arms so that the right hand comes to the shin, ankle or floor. (Or what ever you can reach, take a block to the right side of your foot). Take the left arm straight up so it is inline with the right arm. Create a sense of your arms being like the wings of an Albatross, floating the current of air. Turn your head to look up at your top hand, make sure the back of the neck is long and in line with the rest of the spine. Stay for a few breaths and then repeat on the otherside. TIPS- Make sure the inner arches of both feet stay lifted and that your knees are always in line with the toes. Don’t let your body fold forward, it is tempting to try and reach the floor, but only go as far as you can go without swinging your torso forward. Imagine that you are sending your tail bone towards your back heel. Visulize the back body aligning itself towards a stick that is supporting your back Try bringing the back of the hand to the ankle, shin or thigh, so that you don’t grip onto your leg and sink your weight into it. Try to drop the top ribs down towards the spine, so that both sides of the torso are the same length. There is a tendency to jam the front knee, keep a micro bend in it, to protect your knee. Look straight ahead if problems with balance or neck. Bend top arm and place on the hip, if the shoulders are tight. One of the challenges in this posture is the breath make sure your breath is even and steady. REMEMBER NEVER SACRIFICE THE BREATH FOR A POSTURE. BENEFITS- Strengthens ankles. Reduces stiffness in the hips. Tones leg muscles and muscles at the sides of the body. Relieves back ache. Develops the chest. Recommended for pre-menstrual tension or menstrual disorders. Contraindications/Precautions: Sacroiliac pain Posterolateral disc herniation should only come half way or rest bottom hand on a chair and only if comfortable. 3rd Trimester Pregnancy rest bottom hand on a chair and only practice if comfortable. Hamstring injuries, act with caution or avoid completely.