Hatha Yoga
TRIKONASANA – TRIANGLE – All levels
Stand with LEGS twice shoulder-width apart to begin. FEET in line, then turn out one foot swivelling out from the standing heel, both heels on a straight line. The turned out foot is the DIRECTION you are going to bend sideways towards. Inhale, then stretch up the opposite arm alongside EAR, hand stretched up above head and while exhaling, slowly bend side of BODY from HIP toward direction of turned out foot. Aim to keep both legs straight. Keep some weight on the back foot.
Tip – keep ARM over the head alongside the ear and stretch it with the body to the side as far as possible, while looking UP.
Keep HEAD aligned with spine. Keep ARM over head STRAIGHT as you can, reaching a little further with each breath. Slide the other hand down the leg of out turned foot.
Important tip – keep the pelvis and HIPS SQUARE to the front of the body without rotating the one hip forward. The amount of side stretch will be determined by ability to keep the hips square while stretching sideways from one hip. The aim is to align the hips, trunk and arm in one horizontal line while body faces FORWARD. Hold up to a minute.
Helpful tip – if unable to reach over the head with arm and bend sideways and keep leg straight, bend this leg you are stretching towards – keeping arm over head and aligned with trunk and reach other hand to out turned foot.
More advanced practitioners can practice the pose without bending the leg and can catch hold of calf or ankle with other hand.
REPEAT on the OPPOSITE SIDE, swivelling the forward foot back in line and swivelling out the opposite foot from the heel and stretch to that side. Last of the 12 basic asanas before relaxation.
BENEFITS:
Lateral stretch and strengthens muscles on side of body.
Increases mobility of lumbar and thoracic spine.
Tones spinal nerves.
Stretches back and legs.
Helps balance.
Tones abdominal organs and improves digestion.
Strengthens concentration.
This yoga asana is an edited contribution for the Sivananda Gurugram partly sourced and edited from the Sivananda Publication : “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010.
Truth reveals itself only to those who seek and love it. – Sri Swami Sivananda
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Spiritual Calendar
| NOVEMBER 2016
09 Swami Vishnudevananda Mahasamadhi DECEMBER 2016 09 Ekadasi |
Glossary
PURUSHARTHA – human aspiration; individual exertion; self effort
Commentary from Swami Sivananda –
If every individual behaves according to his own nature only, if there is none who has no nature of his own, then there is no scope for individual exertion (Purushartha). In that case the teachings of the Shastras, which inspire people to right exertion, would be quite purposeless.
Of the four grand objects of human aspiration—Purusharthas—viz., Dharma, Artha, Kama and Moksha, Dharma is given the foremost rank in the scriptures. Dharma alone is the gateway to Moksha, to immortality, infinite bliss, supreme peace and highest knowledge. Dharma alone is the primary Purushartha. Dharma is the first and foremost Purushartha. Through the practice of Dharma alone can you ever hope to achieve the crowning glory of all human endeavours, viz., Moksha which is the best and the highest of all desirable things.
What you are now at present is the result of what you thought and did in the past. What you shall be in the future will be the result of what you think and do now. You find an environment which is best suited to the tendencies you acquired in a former life. You can create better conditions for the future. You can make your Karma what you choose. You can rise to a very high state of perfection. You can change your character, thoughts and actions. Bhishma and Vasishtha laced Purushartha, or exertion, above their destiny.
In the Gita you will find: “Even the man of knowledge acts in conformity with his own nature; beings follow nature; what shall restraint avail.” BG Chaitanya III-33
Develop fiery determination, iron will, burning dispassion and yearning for liberation. You will realize the Truth. – Sri Swami Sivananda