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Trikonasana And Pashchimottanasana Yoga


Trikonasana (Triangle Pose)

This pose engages every part of the body. It strengthens the core, open the hips and shoulders and stretches the legs. It improves balance, stimulates the abdominal organs, improves digestion and helps relieve symptoms of menopause.

Posture

Stand with arms out to sides, shoulder level and feet about one leg's distance apart. Turn right toes 90° and the left toes slightly inward. Inhale and press the left hips out to the left as you slide both arms to the right, parallel to the floor. Exhale and rotate only the arms, raising the left arm up and resting the right hand against the right ankle, with the palms facing forward. Press into feet, pull up the knee caps, keeping the legs strong.

Reach the finger tips away from each other, bringing the army into one straight line with the shoulders stacked on top of each other. Prey the left hip forward and the right hip back. Breathe and hold for 3-6 breaths. To release, inhale and reach the raised hand up towards the ceiling as you press down into the feet using the whole body to lift back into starting position.

Intermediate Modification

Rest right hand on shin instead of ankle.

Basic Modification

If it is not possible to comfortably rest your bar on your leg, support the palm on a block.

What Not To Do

Don't rest hand on your knee with arm and leg bent.

Pashchimottanasana (Forward Bend)

This provides a deep stretch from the entire back of the body, from the heels to the neck. It claims the nervous system and stimulates the reproductive and urinary system. It is said to be therapeutic for high blood pressure, infertility, insomnia and sinusitis.

Posture

Keeping straight legs together, inhale the arms up over the head. As you exhale, lean forward from the hips slightly to reach the fingers to the toes. Keep your chest lifted forward to the toes, look down towards the tip of your nose and keep your chin tucked in. Your back should be flat and spine long, as you gently pull yourself forward with the arms.

Intermediate Modification

Sit on a folded blanket and hold a strap around the feet to help you stretch deeper.

Basic Modification

Extremely stiff student can bend their knees and focus on maintaining a straight back.

What Not To Do

Don't slouch forward with shoulders hunched and back rounded.

Note: Be mindful of your limits while practicing and prevent injuries.

 

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