This is one of those yoga poses, which due to the intensive longitudinal twisting of the spine contribute to the development of flexibility of the back and preserve the youth of the whole body. Without exaggeration, we can say that there is no such muscle group, such organs and joints, which are not affected by the beneficial practice of Trikonasana.
"Trikona" in Sanskrit - a triangle. This asana has options: Utthita Trikonasana (straight triangle)
and - more stressful version - Parivritta Trikonasna (triangle with body rotation)
Believe it or not, believe it or not, but it is believed that with congenital defects of the lower extremities (even if one leg is shorter than the other), practicing these poses from an early age completely eliminates physical defects.
This position is one of the most useful. Despite the relative simplicity of performance, Trikonasana’s daily practice helps:
- relieve stress;
- increase appetite;
- improve digestion and relieve constipation;
- relieve back pain (including during menstruation and in the second trimester of pregnancy);
- relieve menopause symptoms;
- improve the shape of the legs, due to the complex effect on the muscles of the hips, calves and ankles, as well as the knee joints;
- get rid of sciatica;
- relieve pain in the neck ligaments;
- open the rib cage.
3. what muscles are involved
While doing Trikonasana, the face and abdomen should be relaxed. Being in a pose, breathe evenly and calmly, inhale and exhale - only through the nose. You can also combine asana with the technique of abdominal breathing, in which the diaphragm works intensively. In this case, the beddet produces a natural massage of the internal organs, which enhances the therapeutic effect of Trikonasana.
Technique of Trikonasana
The first embodiment
Stand straight, legs spread by a width of 1.2 - 1.4 meters
Hands raise to shoulder level, palms facing down
Rotate the right foot 90 degrees to the right.
On the exhale, tilt the body to the right foot, placing the palm of the right hand on the floor, outside the right foot
Look at the fingers of the left hand extended upwards.
Hold the pose for 4 respiratory cycles (30-60 seconds), then return to the starting position and repeat to the left side
The convenience of this entry into Trikonasana lies in the fact that the legs are located at an ideal, corresponding to the individual constitution, distance from each other. The starting position for this performance technique is Adho Mukha Shvanasan (Pose of the dog with the muzzle down).
Stand on all fours, palms are located exactly below the shoulder joints, and knees - under the hip. All limbs are parallel;
Directing the pelvis up, you need to straighten the legs and arms. The body forms a right angle - this is the Pose of the dog face down;
On the exhale, move the right leg to the inside of the right hand;
Straighten both legs, tighten the kneecaps, strain the hips;
With a breath, twisting in the spine, stretch the left arm straight up;
Look to direct to the fingertips of the left hand
Open the humeral singing so that the hands from the wrist of the right hand to the tips of the finger of the left form a straight line;
Sustain 4 respiratory cycles and repeat to the other side.
Parivritta Trikonasna or a triangle with a rotation is performed on the same principle, but only the left hand is located on the outer surface of the right foot and a more intense twisting of the spine occurs. It is advisable to perform these exercises from simple to complex, i.e. Start with 2-3 repetitions of Utthita Trikonasana, and then proceed to the more intense Parivritt Trikonasne. As you practice, the number of repetitions can be brought up to 9 times on each side. The pace of the exercise should correspond to the rate of breathing.
Preparatory exercises for Trikonasane
After performing Trikonasana, standing postures with an inclination forward (for example, Padangusthasana), or twisting in a sitting position (Ardha Matsiendrasana, Marichiasana) are performed.
Since this position is performed with the head tilted down, it is contraindicated with elevated blood pressure. Caution should be exercised with headaches, low blood pressure, frustration of the digestive system.
If there are any problems with the neck, the asana can be performed with a fixed look in front of you. Special care is also needed when the displacement of the lower dorsal vertebrae.
Practice Trikonasana useful at any age. For young children suffering from defects in the development of the legs, the regular implementation of this position will be extremely beneficial. A child can start practicing asana from the age of three, but under the obligatory control of parents or a trainer.
Especially for womeninahomeoffice.com - Olga Farusy