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Yoga
Cool habits to stay fit.
77. Trikonasana
Triangle Pose
Forming triangles with your body will teach it a sense of direction. The basic triangle, or trikonasana, is known as the happy pose because it opens your Venus chakra (the energy center located behind your heart) and allows joy to fill your body and radiate within you and from you.
Procedure:
1. Stand firmly and keep the legs straight.
2. Inhale, move the legs about 3 to 4 feet from one another. The knees and body should be straight. Raise both hands to the level of shoulder to the respective side.
3. Turn right foot towards right side at 90 degrees to the right and turn left foot slightly to the right.
4. Exhale slowly and simultaneously lower the right hand palm in order to place the palm on the ground and raise the left hand upward, and see the tips of the left-hand fingers.
5. Hold this position for about a minute and while doing so breathing should be deep and even.
6. After that come back to the normal position. Repeat the same on the other side.
Benefits:
1. Helps to strengthen the muscles of the back, hips, and legs. It cures backache, shoulder pain and joints pain.
2. Strengthens the ankles, knees and shoulder.
3. Spinal problems will be cured.
4. The hamstring muscles are stretched in the leading leg (the biceps femoris, semitendinosus and the semimembranosus).
5. Hip abductors are stretched (the gluteus medius and gluteus minimus) and muscles on the outer part of the hip the ilio-tibial tract are also stretched.
6. Muscles involved in the external hip rotation in the back leg are the quadratus femoris, gemellus Superior and inferior, obturator internus and externus and the piriformis, they are all strengthened. When they are used the inner leg muscles in the back leg become stretched. See more about Triangle pose in Beginners yoga.
7. The Trapezius muscles are well stretched during this exercise. See more about yoga poses and back muscles.
Precautions:
1. Do not over rotate the neck. If the neck muscles hurt look down then up. Repeat these mild rotations to ease the muscles then look back up again. Maintain a straight alignment in the neck and look sideways instead of up if the neck muscles are still aggravated.
2. Balance is sometimes hard especially when entering the posture. Use the pinky toe and the big toe for stabilizing the body when entering and while performing this posture. 3. Weight usually shifts on the surface area of the feet. In the front foot the weight and forces will shift towards the position of the hand. If it is on the outside force will shift to the outside of the foot and the opposite if the hand is placed on the inside. Push energy through the pinky toe or big toe to balance this problem. Placing the hand on top of the leg is another great Triangle Pose.
4. Pick the big toe up in the back foot for a moment. This will balance the weight on the foot of the lagging (back) leg.
5. In trikonasana, donít worry if you canít reach your ankle at first. The length of your stretch doesnít equal the quality of your yoga. Donít be so eager to touch your ankle that you tilt your body forward, cutting off your bodyís energy flow. Pretend your shoulders must stay pressed against an invisible wall behind you. Youíll stay straight and your energy will soar!
Position:
Standing


Utkatasana
Kandasana
Tittibhasana
Halasana
Purna Chakrasana
Surya Namaskara
Paryankasana
Suptha Veerasana
Uttanasana
Pincha Mayurasana
Bakasana
Eka Pada Koundinyasana
Siddhasana
Shavasana
Shalabhasana I
Paschimothanasana
Purna Dhanurasana
Vrischikasana II
Parvatasana
Ekapada Rajakapothasana

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