Triangle Pose (Trikonasana) How to do & Benefits


A girl doing Trikonasana
Traingle pose / Trikonasana


            * For beginner, must do Yoga on floor or Mat. Expert practitioner can do yoga anywhere😃, like this one above : ) 😃.

                          Pronunciation -           tri-ko-na-sa-na
                          Meaning –Trikona ’ is the Sanskrit word and it means ‘Triangle’.
                                                                                And asana means 'Posture' or 'Pose'.
                          Difficulty – 3 out of 10.



How to do Triangle pose or Trikonasana ?

Steps –

       1) Stand straight with legs together and hands straight down touch to the side of the thighs.
                 Like Tadasana’s first step.

      2) Take couple of deep breath and calm your mind.
                 Now take distance with your feet shoulder width apart.
                 Raise the arms to shoulder level.

      3) Now slowly bend from hip-joint (Pelvic Girdle), at the same time move/change angle of right foot as shown in picture below.

A girl showing How to do Trikonasana or traingle pose
move one foot like this


             Touch the right foot with your right hand and extend left hand towards the ceiling, so your arms make 180 degree angle.

      4) Stay in this pose or Hold this pose for few seconds, with normal breathing. 10 seconds are enough for beginner.
                  Stay in this pose from 10 seconds to 1 minute.
                  Your breathing must be gentle and at normal depth, while doing this Yoga pose.

     5) Then slowly come to the starting position.
                  Stand straight with legs together and hands straight down touch to the side of the thighs.

     6) Now just change the side, this time bend to left side from hip-joint (Pelvic Girdle).
                  Repeat the steps from 1 to 5.



Note –

* Bending from Hip-Joint and Waist are different. Waist is slightly above the Hip Bone-Joint.

         a) Bend from hip-joint (Pelvic Girdle) only, not waist. 
         b) When you touch the feet, do not look down.
         c) When you touch the feet, look at ceiling or sky.
         d) Don’t try to bend beyond capacity.
         e) Do not bend your knee.



Benefit –


        a) Triangle yoga pose helps to strengthen leg muscles like hips, thighs, calf’s etc.
        b) Regular practice of Triangle yoga pose improves balance and co-ordination of the body.
        c) This Yoga pose, improves flexibility of spine.
        d) This Yoga pose, relieves the pain in back & neck.
        e) This Yoga pose, helps to remove fatigue and laziness.



Limitation –


        a) Those who have back pain should avoid doing Triangle Pose or Trikonasana.
        b) Those who have knee-joint pain or ankle-joint pain should avoid doing this Yoga pose.
        c) Avoid this Yoga pose, if you are feeling like qualm or reel.



Variation –


      a) The variation of this Yoga pose called "Parivrtta Trikonasana" means "Revolved Traingle Pose". In this variation just do 1,2 & 3 steps, but instead of touching right hand to right foot, touch right hand to left foot by revolve.



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One Leg extended Pose (Eka padasana) How to do & Benefits

A girl doing ekapadasana yoga / One Leg extended Pose on the street
One Leg extended Pose / Ekapadasana

                            Pronunciation -           eka-pa-da-sa-na
                            Meaning – ‘ Eka pada ’ is the Sanskrit word. It means a ‘One leg extended’. 
                                                                                  And asana means 'Posture' or 'Pose'. 
                            Difficulty – 5 out of 10.

                                  This is balancing asana or pose. Poor balance means restless mind or distracted attention.

How to do One Leg extended Pose  Or  Ekapadasana?

Steps –

      1) Stand straight with legs together and hands straight down touch to the side of the thighs.

     2) Take couple of deep breath and calm your mind.
               Now slowly bend forward from your waist with hands straight, stretched and parallel to ground as shown in picture above extend arms.
               Now slowly lift the right leg backward without bending it from knee up to it becomes parallel to ground as shown in picture above extend right leg.

     3) Maintain the balance on one leg with extended one leg.
               To maintain the balance focus on fixed point on floor or anything. Gently breathing also helps to maintain the balance.
               Stay in this pose or Hold this pose for few seconds. 10 seconds are enough for beginner.
               Your breathing must be gently and at normal depth, while doing this Yoga pose. 

      4) Then slowly come back to the original / starting position.
               Stand straight with legs together and hands straight down touch to the side of the thighs. 

      5) Now just change the leg, this time take left leg and lift it from backward. Repeat the steps from 1 to 5.



Note –


       a) Try to maintain balance of your body on one leg as much possible as you can.
       b) Focus on one fix point to maintain the balance.
       c) Thumbs of your hands must be touched in this Yoga pose.
       d) I prefer closed eyes. Closed eyes also help you to maintain the balance.



Benefit –


      a) Regular practice of this yoga pose increase concentration.
      b) Regular practice of this yoga pose improves balance and co-ordination of the body.
      c) This Yoga pose, helps to strengthen leg muscles like hips, thighs, calf’s etc.
      d) This Yoga pose, helps to remove fatigue and laziness.


Limitation –


   a) Those who have knee-joint pain or ankle-joint pain should avoid doing One leg extended pose or Ekapadasana.
   b) Those who have back pain also should avoid doing this Yoga pose.
   c) Avoid this Yoga pose, if you are feeling like qualm or reel. 



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Eagle Pose (Garudasana) How to do & Benefits


A women doing Eagle Pose / Garudasana on the street.
Eagle Pose / Garudasana

                                      Pronunciation -     ga-ru-da-sa-na
                                      Meaning –Garuda ’ is the Sanskrit word and it means a ‘Eagle'. 
                                                                                                And asana means 'Posture' or 'Pose'.
                                      Difficulty – 3 out of 10.

                    This is balancing asana or pose. Poor balance means restless mind or distracted attention.



How to do Eagle pose or Garudasana ?

Steps –

          1) Stand straight with legs together and hands straight down touch to the side of the thighs.

         2) Take couple of deep breath and calm your mind.
                 Now slowly lift & bend your right leg from knee and wrap it around the left leg as shown in picture above.

         3) Maintain the balance on left leg or foot.

         4) Now cross your arms from elbows – left over right OR right over left (your choice) & join the palms of your hands.
                 To maintain the balance focus on fixed point of wall or anything.
                 Gently breathing also helps to maintain the balance.
                 Stay in this pose or Hold this pose for few seconds. 10 seconds are enough for beginner.
                 Your breathing must be gently and at normal depth, while doing this Yoga pose.

         5) Then slowly bring your hand and foot back to the original position.
                 Stand straight with legs together and hands straight down touch to the side of the thighs.

         6) Now just change the leg & arms position, this time take left leg and bend it from knee.
                 Repeat the steps from 1 to 5.


Note –


        a) Try to maintain balance of your body on one leg as much possible as you can.
        b) Focus on one fix point to maintain the balance.
        c) Don’t apply force on any body part, know your limitation.



Benefit –


        a) Regular practice of Dancer yoga pose improves balance and co-ordination of the body.
        b) This Yoga pose, helps to strengthen leg muscles like hips, thighs, calf’s etc.
        c) This Yoga pose, relieve cramps of the legs.
        d) This Yoga pose, helps to remove fatigue and laziness.


Limitation –


        a) Those who have knee-joint pain or ankle-joint pain should avoid doing Eagle Pose or Garudasana.
        b) Those who have muscular pain also should avoid doing this Yoga pose.
        c) Avoid this Yoga pose, if you are feeling like qualm or reel.


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Natarajasana (Lord of the Dance Pose) How to do & Benefits


A girl showing How to do Dancer Yoga Pose / Natrajasana at the beach / sea-shore
Lord of the Dance Pose / Natrajasana

                             Pronunciation -           na-ta-raja-sa-na
                             Meaning –Natarajasana ’ is the Sanskrit word and it means a ‘Lord of Dance’. 
                                                                                     And asana means 'Posture' or 'Pose'.
                             Difficulty –  4.6 out of 10.

                  This is balancing asana or pose. Poor balance means restless mind or distracted attention.

                                            This Yoga pose is also called as "Standing Bow Pose".


How to do Natarajasana or Dancer yoga pose ?

Steps –

          1) Stand straight with legs together and hands straight down touch to the side of the thighs.

         2) Take couple of deep breath and calm your mind.
                    Now slowly bend your right leg from knee and grasp right foot with right hand as shown in picture above.
                    Then extend the left arm.

         3) Maintain the balance on one leg with extended one arm & one leg.
                    To maintain the balance focus on fixed point of wall or anything.
                    Gently breathing also helps to maintain the balance.
                    Stay in this pose or Hold this pose for few seconds. 10 seconds are enough for beginner.
                    Your breathing must be gently and at normal depth, while doing this Yoga pose.

        4) Then slowly bring your hand and foot back to the original position.
                    Stand straight with legs together and hands straight down touch to the side of the thighs.

        5) Now just change the leg, this time take left leg and bend it from knee.
                    Repeat the steps from 1 to 5.



Note –


         a) Try to maintain balance of your body on one leg as much possible as you can.
         b) Focus on one fix point to maintain the balance.
         c) Stretch your hand & leg as much as you can upward direction.



Benefit –


       a) Regular practice of Dancer yoga pose or Standing Bow pose increase concentration.
       b) Regular practice of Dancer yoga pose improves balance and co-ordination of the body.
       c) This Yoga pose, helps to strengthen leg muscles like hips, thighs, calf’s etc.
       d) This Yoga pose, improves body posture because of the arch of vertebra spine.
       e) This Yoga pose, helps to remove fatigue and laziness.


Limitation –


       a) Those who have knee-joint pain or ankle-joint pain should avoid doing Dancer Pose or Natarajasana.
       b) Those who have back pain also should avoid doing this Yoga pose.
       c) Avoid this Yoga pose, if you are feeling like qualm or reel.



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Reclined Extended hand to big-toe Pose | How to do & Benefits

                             Supta Utthita Hasta Padangustasana


this image showing how to do Reclined Extended hand to big-toe Pose
How to do Reclined Extended hand to big-toe Pose

                                  Pronunciation -  supta-utthi-ta-hasta-padan-gusta-sana
                                  Meaning –Supta Utthita Hasta Padangustasana ’ is the Sanskrit word. 
                                                                                           It means ‘Reclined Extended hand to big-toe”. 
                                                                                              And asana means 'Posture' or 'Pose'.
                                  Difficulty – 5 out of 10. Depending on legs flexibility.

                                              This asana or pose is variation of Utthita Hasta Padangustasana for those people who have tight hamstrings & poor balance problem.


How to do Reclined Extended hand to big-toe Pose                  or

Supta Utthita Hasta Padangustasana ?


Steps –

          1) Lie - down on the back to floor or mat with  legs straight together and hands straight down touch to the side of the thighs or rest on mat.
                   Take couple of deep breath & calm your mind.

         2) While breath – out, lift up your left leg, so it can make 90°degree angle with your body & floor.

         3) Now lift your upper body little bit, so you can catch the big toe of left foot by left arm.
           Once you grab the big-toe, lay upper body on the floor, so it seems like 120°degree angle with your leg & floor.
                   So here you will feel tremendous stretch to back of leg muscles.
                   Stay in this pose or Hold this pose for few seconds 10 seconds are enough for beginner. 
                   Your breathing must be gently and at normal depth, while doing this Yoga pose.

        4) Then slowly bring your left leg back to the ground.

        5)  Now change the leg, this time take right leg & repeat steps 1, 2 & 3.



Note –


         a) While lifting up leg, do not bend second leg which is rested on the floor or mat.
         b) The second leg or rested leg must be straight during this yoga pose.


Benefit –


        a) Regular practice of this yoga pose stimulates Prostate gland.
        b) This Yoga pose, strengthen knees.
        c) This Yoga pose, helps to strengthen hamstrings, thighs, groins and calf’s.
        d) This Yoga pose, helps to improve digestion & relieves backache.

Limitation –


         a) Those who have knee-joint pain or ankle-joint pain should avoid to do this Yoga pose.
         b) If you are feeling like qualm or reel, avoid to do Reclined Extended hand to big-toe Yoga pose.



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Extended hand to big-toe Pose | How to do & it's Benefit

Extended Hand to big-toe Pose (Utthita Hasta Padangustasana)

A girl doing Extended hand to big-toe yoga pose on steps of home
Extended hand to big-toe Pose

                        Pronunciation -  utthi-ta-hasta-padan-gusta-sana
                        Meaning –Utthita Hasta Padangustasana ’ is the Sanskrit word. 
                                                                      It means ‘Extended hand to big-toe”. And asana means 'Posture' or 'Pose'.
                        Difficulty – 6 out of 10. Depending on legs flexibility.


                    This is balancing asana or pose. Poor balance means restless mind or distracted attention.

How to do Extended hand to big-toe Pose ?

                           or

Utthita Hasta Padangustasana

Steps –
A girl showing How to do Extended-hand-to-big-toe-pose on cliff
How to do Extended-hand-to-big-toe-pose

                                           1) Stand straight with legs together and hands straight down touch to the side of the thighs.

                                           2) While breath – in, bring your left foot by folding knee near to the bellybutton.

                                           3) Catch the big toe of left foot by left arm and extend leg forward. 
                                                         Stay in this pose or Hold this pose for few seconds or as much as you can.
                                                         10 seconds are enough for beginner.
                                                         Your breathing must be gently and at normal depth, while doing this Yoga pose.
                                                         Focus on Breathing also can help you to balance in this pose.
                                                         To maintain the balance focus on fixed point on wall or anything.

                                           4) Then slowly bring your heels back to the ground and hands at the sides of thighs.

                                           5) Now change the leg, this time take right foot & repeat steps 1, 2 & 3.


Note –


       a) While doing this Yoga pose, Do not bend forward or backward.
       b) Keep your head, neck and body in one line.




Benefit –


       a) Regular practice of this yoga pose improves balance and co-ordination of the body.
       b) This Yoga pose, stretches your lower body muscles and fibers.
       c) This Yoga pose, helps to strengthen thighs, knees and calf’s.
       d) This Yoga pose, helps to remove fatigue and laziness.


Limitation –


       a) Those who have knee-joint pain or ankle-joint pain should avoid to do Extended hand to big-toe Pose.
       b) Avoid this Yoga pose, if you are feeling like qualm or reel.


Variation –


       a) The variation of this Yoga pose goes in easy level for those people, who have tight hamstring and unable to do 'Extended hand to big-toe pose'.



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