51 Days Yoga Consciousness Series 2nd May-21st June 2021

Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha

Namaste All My Yoga Yaatris! May Yog Bless You

The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.

Asana For Sideward Bending Of The Spine-Trikonasana

Trikonasana-the traiangle pose

Trikona means triangle and this is a traditional asana which looks like a triangle in its final position. In earlier times, yogis used to believe that practicing a triangular formation would combine and entail in the divine forces of mother nature and hence used it as one of the meditative postures. Otherwise too, the triangle form was used in various ancient studies and practices. It’s influence and imprints can be observed in olden temple architecture and vastly in tantra meditation too.

Well, looking at it from the perspective of the modern day practice, this is one asana which aids to increase suppleness, pliancy, increases strength, energy and works on the otherwise underutilized muscles of the body through movements of the arms, the spine and the legs.

Limitations / Contraindications

  1. People with spinal injury, spinal abnormalities/disorders, severe back issues, frozen shoulder, severe arthritis, hypertension, cardiac problems, abdominal surgeries, hernia, piles, peptic ulcers, cervical spondylitis and slipped disc should not perform this asana.
  2. Pregnant women should avoid practising this asana.

How to practice?

Trikonasana-Step3
Trikonasana-Step2
Trikonasana-Step1
  • Stand straight on your mat with back erect, feet parallel to each other separated by two and a half feet to three feet apart distance, neck and head in one line, shoulder rolled out, chest thrown well forward, chin drawn parallel to the floor.
  • Now lift both the arms up from their respective sides to the shoulder level and palms facing upwards.
  • Gently turn your right foot outwards in a way that it is at right angle to the left foot, also turn your head towards the right to gaze at the right palm which has to be turned facing downwards.
  • Now with an exhalation in 3 seconds, bend towards your right laterally and extend your right hand to go down as much as it can towards the right leg without tilting backwards or forwards and if possible touch your right foot or hold its ankle. Maintain the gaze fixed on the right palm till here.
  • Now while in this position, concurrently let the left arm rise up straight towards the ceiling, turn your head to look up at the left hand, hold the lower body below the waist fixed and make sure the wrists, elbows or the knees are not bent.
  • Stay in this final position for 6 seconds with your breath suspended.
  • Now with an inhalation in 3 seconds, turn the gaze the the right palm and gently raise up your upper body to the centre with hands again in the raised position at shoulder level on their respective sides, palms facing upwards.
  • Next immediately turn your left foot outwards in a way that it is at right angle to the right foot, also turn your head towards the left to gaze at the left palm which has to be turned facing downwards and the right palm still facing upwards, with an exhalation in 3 seconds, bend towards your left laterally and extend your left hand to go down as much as it can towards the left leg without tilting backwards or forwards and if possible touch your left foot or hold its ankle. Maintain the gaze fixed on the left palm till here.
  • Now while in this position, concurrently let the right arm rise up straight towards the ceiling, turn your head to look up at the right hand, hold the lower body below the waist fixed and make sure the wrists, elbows or the knees are not bent.
  • Stay in this final position for 6 seconds with your breath suspended.
  • Now with an inhalation in 3 seconds, turn your neck to gaze at the left hand, gently raise up your upper body to the centre with hands again in the raised position at shoulder level on their respective sides, palms facing upwards.
  • When the bending on both sides is done, release the posture by bringing both hands to their respective sides and relaxing the legs.

Note: For those who are not comfortable initially to retain or suspend the breath as suggested, may do the entire flow of asana with normal breathing. Avoid jerky, speedy or hurrying movements. 

Benefits

This asana extends flexibility of the spine, tones the abdominal walls, develops and strengthens side muscles and waist muscles, and helps in correcting minor postural defects & habits.

It enhances the clavicular breathing by extending proper ventilation to the clavicle part of the lungs.

It is very beneficial to those having back problems, hip joints and hamstring muscles issues. 

It gives a positive effect on the functioning of the abdominal parts, pelvic organs, nervous system, digestive system and enhances overall blood circulation in the body.

It invigorates balance of mind, instills mental peace and tranquility, develops humility, gratitude, acceptance and feeling of letting go.

Thought of the day: “Opportunities multiply as they are seized.”-Sun Tzu

Link to day 34: ParsvaUrdhvaHastasana-Upward Salute Side Bend Pose https://kreately.in/day-34-parsva-urdhva-hastasna-mitraasha/

Link to day 36: Bandhas https://kreately.in/day-36-bandhas-mitraasha/

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