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Asana of the month: Trikonasana – The Triangle

July 30, 2012

Today, we start with our new series "Asana of the month", where we will present you a new yoga posture every month, in collaboration with Yoga Sivananda Madrid. The triangle is the last of the twelve basic postures practiced in the regular series of the Sivananda School throughout the world. Although there is talk of the existence of 84.000 different asanas in yoga, it is important to master the basic ones to try the more advanced ones later. Trikonasana facilitates lateral movements to the spine. It is complementary to Ardha Matsyendrasana (half spinal torsion) expanding and completing the possible movements of the spine: extension, flexion, traction, rotation and inclination with the triangle posture. PHYSICAL AND MENTAL BENEFITS OF TRIKONASANA 1. The triangle tones the spinal nerves and abdominal organs. 2. The chest relaxes, expands and “opens”. 3. The liver and spleen are massaged facilitating their natural secretions. 4. The roots of the nerve pairs are toned and given a greater blood supply. 5. A lateral stretch is given to the spine on both sides and the muscles in the area are stretched. 6. This keeps the spine elastic. 7. The triangle promotes hip and leg flexibility. 8. Those who suffer from the shortening of one of the two legs, as a result of a fracture of the hip, thigh or other leg bone, benefit from this posture. 9. The body lightens and the other asanas are improved. 10. The mind calms down, with increased control of emotions. 11. Self-awareness is strengthened and empathy increases. Trikonasana INSTRUCTIONS TO EXECUTE THE POSTURE We stand with our legs separated at a distance twice our waist. Turn your left foot out and your right foot slightly in. As you inhale, raise both arms, palms down, until they are parallel to the ground. When inhaling, we raise the right arm, close to the ear, upwards trying to make the shoulder exceed the height of the right ear and tilt the body to the left side and slightly forward to avoid the ribs. We let ourselves slide to the left side, the left hand along the left leg. The legs are straight and the hips and trunk are forward. The right arm is still close to the ear and extended parallel to the ground. We take several deep breaths. With each exhalation we go down a little more, until the left hand grabs the left ankle. We look, to the right hand, towards the ceiling. We inhale, undo the posture and stand up straight again. We do not bend the knees or the elbows when tilting the body or when returning it to its initial position. Then we turn the right foot outwards and the left foot slightly inwards. As you inhale, raise both arms, palms down, until they are parallel to the ground. When exhaling, we raise the left arm, close to the ear, upwards trying to make the shoulder exceed the height of the left ear and tilt the body to the right side and slightly forward to avoid the ribs. We let ourselves slide to the right side, the right hand along the right leg. The legs are straight and the hips and trunk are forward. The left arm is still close to the ear and extended parallel to the ground. We take several deep breaths. With each exhalation we go down a little more, until the right hand grabs the right ankle. We look to the left hand, towards the ceiling. We inhale, undo the posture and stand up straight again.

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