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Wednesday, June 6, 2018
Wednesday, May 30, 2018
Triangle Pose (Trikonasana)
Trikona – Triangle; Asana – Pose
The asana is pronounced as Tree-kone-ahs-ana
Unlike most yoga postures, the Triangle Pose requires keeping the eyes open in order to maintain body balance.
How to do the Triangle Pose (Trikonasana)
- Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 ft).
- Turn your right foot out 90 degrees and left foot in by 15 degrees.
- Now align your center of right heel with the center of your arch of left foot.
- Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both the feet.
- Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards floor. Keep both arms in straight line.
- Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.
- Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open.
- Stretch maximum and be steady. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.
- As you inhale, come up, bring your arms down to your sides, and straighten your feet.
- Repeat the same on the other side.
Benefits of the Triangle Pose (Trikonasana)
- Strengthens the legs, knees, ankles, arms, and chest
- Stretches and opens the hips, groins, hamstrings, and calves; shoulders, chest, and spine
- Increases mental and physical equilibrium
- Helps improve digestion
- Reduces anxiety, stress, back pain and sciatica.
Contraindications of the Triangle Pose (Trikonasana)
Avoid doing this pose if you are suffering from migraine, diarrhea, low or high blood pressure, or neck and back injuries (those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure).
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Tuesday, May 29, 2018
Yoga and the Breath
The first act of life – breathing. The last act of life – breathing.
Everything else lies somewhere in the middle but seems to assume utmost importance in our life. And this key element called breath, driving our very life journey, how often do we stop to observe the process of breathing in and out during the day? We don’t feel the need to because it is so natural. But do you know a little attention on the way we breathe can open up numerous secrets to good health? Increased immunity, a calm and relaxed mind, and a happy state of being, for starters? All this by learning to breathe right!
But who needs to learn how to breathe? Doesn’t it keep happening on its own all the time? Yes, but pranayamas (breathing techniques) help regulate the flow of breath, removing any blocks in the nadis (subtle energy channels) so that both our body and mind stay healthy. Let’s look at the key role the breath plays in yoga.
Your breath determines your state of mind
Our breath is our dearest companion. A companion who never loses sight of what emotion we are experiencing at any given moment of time. Think about it – isn’t your breath really fast when you are angry and smooth and mellow when you are calm? This signifies that breath is not only linked to the body but also to the mind. And we all want a happy state of mind, right? This is where pranayama can help. By paying attention to your breath through breathing exercises, you can bring the mind to a pleasant state by enhancing and regulating the life force in the system.
The term pranayama is made up of two words – prana (life force energy or breath) and yama (regulating or causing a break). As such, by breaking the normal breathing pattern, which happens in pranayama, we attend to the breath, and in turn to the health of our body and mind. Pranayamas fill the body with plenty of prana which makes you feel energetic and positive. On the other hand, a low level of prana in the body can be a reason for increased feelings of anxiety or stress.
You can relax in difficult asanas by being aware of your breath
Can you imagine relaxing in Boat Posture (Naukasana) or Superman Pose (Viparita Shalabhasana)? Sounds impossible? Well, it can be possible only by paying a little attention to our breath while we hold in these postures. What happens by bringing your awareness on the breath? The mind becomes relaxed and so you are better able to relax in the pose. From concentrating on the discomfort in the posture, the attention shifts to relaxing more in the pose. Try this out the next time you do your asana practice.
Another advantage of coordinating your breath with the body postures – sometimes the mind may wander off on its own trip as you exercise. The body keeps moving but the mind is elsewhere. On such moments, gently bringing your awareness to the breath brings back the mind to the present moment so that you are aware of the stretch where it happens and give your 100 percent to the asana practice. Also try getting a gentle smile on your face as you practice these postures. It makes a lot of difference! You will be able to relax more in the yoga pose and also enjoy it.
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Friday, May 25, 2018
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