How to practice Trikonasana

Trikonasana also called as Triangle pose augments the movement of half spinal twist and gives an excellent stretch to the spine and helps in proper functioning of the digestive system.


The Trikonasana is normally performed in two parts - facing left and then facing right.  The person begins the asana by standing with the feet one leg-length apart, knees unbent, turns right foot completely to the outside and the left foot less than 45 degrees to the inside, keeping the heels in line with the hips.  The asana is pronounced as Tree-kone-ahs-ana.  Unlike the other yoga postures, the Triangle pose requires you to keep your eyes open in order to maintain the body balance.  We close the eyes in other asanas.   Now let us see how to perform Trikonasana or the Triangle pose.

How to do Trikonasana

Here is a step by step procedure to perform Trikonasana

• Stand straight and separate your feet comfortably wide apart ( about 4 feet)
• Now turn your right foot out 90 degrees and left foot in by 15 degrees
• Then align your center of right heel with the center of your arch of left foot
• You need to ensure that your feet are pressing the ground and weight of your body is balanced equally on both of your feet
• Now 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 the floor.  Keep both of the hands in straight line
• Rest your right hand on your shin, ankle, or the floor outside your right foot, without distorting the sides of the waist. Stretch your left arm towards 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
• Make sure that your body is bent sideways and not backward or forward.  Pelvis and chest are wide open.
• Stretch maximum and be steady.  Keep taking long and deep breaths.  Relax your body more and more with each exhalation.
• 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
• Improves digestion
• Reduces anxiety, back pain and stress

Here is a video which shows how to practice Trikonasana

Sleeping Vishnu Pose - Ananthasana

Ananthasana also called as Sleeping Vishnu pose looks to be easy at first glance.  But it takes strength, flexibility and finely honed balance to retain softness and calm in the pose.

Anantha is the nickname of the Hindu deity Lord Vishnu.  This asana also called as side reclining leg lift pose is a core balancing pose which concentrates on the pelvic region.  Regular practice of this asana helps in toning the abdominal muscles and also strengthens and stretches the sides of the body and back of the legs.  Here is a step by step procedure to perform Anantasana.

Steps to perform Anantasana

• Lie down on a mat, preferably on your left side and be steady in this position by pressing the heels and the outer part of the left foot firmly into the floor.
• Now raise your right arm and straight out along the floor and directly above your head.  Your right arm should be 90 degree angle to your body.
• Lift your head off the floor and support it with the palm of your left arm.
• Rest the right arm on the side of your body and maintain balance.
• In the next step, bend your right leg at the knee, reach towards the big toe and grab it with the thumb and first two fingers of the right hand.
• Hold this position and maintain balance.
• Proceed by exhaling and stretching the right leg towards the ceiling. If you find it difficult to extend the leg completely, try to hold the foot with the help of a belt.
• Hold this position for a few breaths and then release slowly.
• You can repeat the same sequence of the side-reclining leg lift steps for the other side of your body and hold the position for the same amount of time. 

Even though this asana has good health benefits, the side-reclining leg lift asana needs some precautions for some people suffering from conditions like Sciatica, slipped disc and cervical spondilitis.  People with these problems should completely refrain from this asana or do it under professional supervision.

Benefits of Anantasana:

• Anantasana helps in toning the abdominal muscles.
• It stretches and strengthens the sides of the torso.
• The asana increases the flexibility of the spine and muscles in the legs.
• The hamstrings are stretched and strengthened, which increases their efficiency.
• It reduces the obesity of the hips and thighs through the stretching action.
• It promotes better blood circulation in the leg muscles.
• It also helps in the development of the pelvic region.
• It helps prevent problems like hernia by toning muscles.
• It also helps in improving overall body balance. 
• Regular practice relieves physical as well as mental fatigue.

Here is a video on how to perform Ananthasana or Vishnu pose.   See the video below.