Showing posts with label Utthita Trikonasana. Show all posts
Showing posts with label Utthita Trikonasana. Show all posts

Yoga Asanas For Stress Relief - Utthita Trikonasana - Extended Triangle Pose



    This asana is a twist on the traditional posture. This asana taps into the energy contained in the tailbone, which is a key source of vigor and power when practiced regularly. 


    • This allows those who need more energy to perform well when they are stressed. 
    • The posture keeps the spine supple and aligned by activating it. 
    • Backache is relieved, and stiffness in the neck, shoulders, and knees is reduced. 



    PROPS - A WALL, A MAT, AND A BLOCK


    • Practice against a wall supports the body, relieves tension, and aids in proper alignment. 
    • The mat keeps your feet from sliding and aids in maintaining the pose's ultimate equilibrium. 
    • The block aids individuals with tight backs in reaching the floor and enables for more spine, neck, and shoulder extension. 



    BENEFITS 


    • Tone the organs of the abdomen. 

    • Helps to relieve gastritis, acidity, and flatulence by stimulating digestion. 

    • Corrects the consequences of a sedentary lifestyle or poor posture by toning the pelvic organs. 

    • Relieves back pain. 

    • Helps to alleviate menstruation problems by reducing stiffness in the neck, shoulders, and knees. 

    • Tone the ligaments of the arms and legs. 



    PRECAUTIONS 


    • Do not do this asana if you have stress-related headaches, migraines, eye strain, diarrhoea, low blood pressure, varicose veins, or if you are sad or exhausted. 
    • This asana should be avoided by rheumatoid arthritis patients who have a fever. 
    • Menstruation is not a good time to practice. 
    • Do not stare up at the lifted arm in the posture if you have high blood pressure. 
    • Do not gaze up for too long if you have cervical spondylosis. 



    INSTRUCTIONS


    1. Place a mat against a wall and spread it out. 

     

    • On the right edge of the mat, place a wooden block on its long side.  

    • On the center of the mat, stand in Tadasana.  

    • Inhale deeply, then stretch your feet approximately one meter (3.5 feet) apart.  

    • Your buttocks and heels should be in contact with the wall.  

    • Raise your arms out to the sides, aligning them with your shoulders. 

     

    2. Turn your right foot out to the right, parallel to the wall. 

     

    • Make a small rightward turn with your left foot.  

    • The wall should be reached by your left heel and buttocks.  

    • Maintain a straight left leg.  

    • Stretch your arms out from your body, keeping them parallel to the ground and palms down. 

     

    3. Bend to the right and reach towards the floor with your right arm. 

     

    • Grasp the block with your right hand.  

    • Pull your tailbone into your body while forcefully pressing your left buttock and shoulders into the wall. 

     

    4. Raise your left arm towards the sky. 

     

    • Look at your left thumb as you turn your head.  

    • Your weight should be supported by both heels rather than your right palm.  

    • Breathe slowly and evenly, rather than deeply.  

    • For 20–30 seconds, hold the position.  

    • On the opposite side, repeat the position.



    You may also want to try out some more Yoga Asanas For Stress Relief Here.


    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.



    Yoga Asanas For Stress Relief - Utthita Trikonasana - Stretched Triangle Pose.



      Trikonasana is also known as Utthita Trikonasana. To pose in the form of a long triangle. This asana is a variant that taps into the energy held in the tailbone, which is a key source of power and vigor. 


      • This allows those who need more energy to perform well when they are stressed. 
      • The posture keeps the spine supple and aligned by activating it. 
      • Backache is relieved, and stiffness in the neck, shoulders, and knees is reduced. 



      BENEFITS


      • Tone the organs of the abdomen. Gastritis, acidity, and flatulence are relieved by stimulating digestion. 
      • Corrects the consequences of a sedentary lifestyle or poor posture by toning the pelvic organs.
      •  Backache is relieved.
      • Neck, shoulder, and knee stiffness are reduced. 
      • Arms and legs ligaments are tonified. 
      • Aids in the relief of menstruation problems. 



      PRECAUTIONS


      • If you have stress-related headaches, migraines, eye strain, diarrhea, low blood pressure, varicose veins, or if you are depressed or very tired, do not practice this asana. 
      • This asana should be avoided by rheumatoid arthritis patients who have a fever. 
      • Do not practice if you are on your period. 
      • Do not stare up at the lifted arm in the posture if you have high blood pressure. 
      • Do not gaze up for too long if you have cervical spondylosis. 



      PROPS - A MAT, A WALL, AND A BLOCK 


      • Practice against a wall supports the body, relieves tension, and aids in proper alignment. 
      • The mat keeps your feet from sliding and aids in maintaining the pose's ultimate equilibrium. 
      • The block aids individuals with tight backs in reaching the floor and enables for more spine, neck, and shoulder extension. 



      INSTRUCTIONS


      1 Place a block on its pad against the wall on the long side. 

      • Place the mat's right edge on a wooden surface. 

      • On the middle of the mat, stand in Tadasana. 

      • Inhale deeply, then stretch your feet about 3.5 feet (1 meter) apart. 

      • Your buttocks and heels should be in contact with the wall. 

      • Raise your arms out to the sides, aligning them with your shoulders. 

       

      2 Now, until it turns right to foot the out wall, it is parallel to the right. 

      • Turn your right left foot to the right slightly. 

      • The wall should be reached by your left heel and buttocks. 

      • Maintain a straight left leg. 

      • Stretch your arms out from your body, keeping them parallel to the ground and palms down. 

       

      3 Bend your right arm toward the floor.

       

      • Place your right hand on the block and extend your right palm. 

      • Pull your tailbone into your body while forcefully pressing your left buttock and shoulders into the wall. 

      • Raise your left arm toward the sky. 

      • Look at your left thumb as you turn your head. 

      • Your weight should be supported by both heels rather than your right palm. 

      • Breathe slowly and evenly, rather than deeply. 

      • For 20-30 seconds, hold the position. 

      • On the opposite side, repeat the position.



      You may also want to try out some more Yoga Asanas For Stress Relief Here.


      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.



      Chair Yoga - Trikonasana Or Utthita Trikonasana.


      A basic standing position is Utthita Trikonasana (Triangle Pose). 

      The chair can assist in determining the proper alignment of the posture as well as increasing its duration with less effort. 


      Variation 1: 




      Place a chair behind you. 

      To utilize the right-hand chair, follow these steps: 

      • Place the chair on the right side behind you, with the seat facing backwards (the backrest closer to you).
      • Turn the right leg out and use the left hand to grip the backrest behind the back. 
      • Place the right hand on the seat and bend into the posture. 
      • Open the chest and turn it upward using the left hand's grasp on the backrest. 
      • If feasible, descend farther and grab the chair leg or the horizontal rung closest to the floor. 
      • The chair is positioned behind you in this variant, which helps to bring the shoulders back – particularly the left shoulder (back leg shoulder) – and tilt the chest upward. 
      • Traction for the spine and neck can be provided by a helper. 


      Variation 2: 




      Place a chair in front of you. When reaching the front leg's ankle is tough, this variant comes in handy. 


      To utilize the chair on the left side, follow these steps: 

      • Place the chair in front of you and line the chair's left side with your left leg. 
      • Extend the left leg. 
      • Put your left hand on the seat and your right hand on the backrest to begin the posture. 
      • To turn the chest, push with the right hand. 
      • The chair helps to expand the pelvis and turn the chest upward while supporting and stabilizing the position. 

      Variation 3: 



      Place your foot on the inverted chair. 

      The chair is now flipped upside down, with the front foot resting on the sloped seat bottom. 


      To utilize the right-hand chair, follow these steps: 


      • Place the backrest against the wall and invert the chair (legs up). Place the right foot on the inverted seat and turn the right leg out. Take the upper horizontal rung and hold it in the stance. 
      • You may turn your palm out like this: This helps to move the chest upward and roll the shoulder back. 
      • If you can, move lower and grip the bottom horizontal rung close to your right leg. In, a rear perspective is displayed. 
      • The front foot's sloping support stimulates the front leg and assists in shifting the body weight to the rear leg. 
      • The ankle, knee, and hip joints in the front leg get a nice workout with this version. 
      • It helps to move the head of the femur (thigh bone) into its socket in the pelvic girdle and strengthens the knee. 
      • The chair's rungs give hand support at two levels: one that is higher (to begin with) and one that is lower (to move deeper into the pose). 


      Variation 4:



      Foot on the seat.

      The effect of the preceding modification is amplified by elevating the front foot. 


      To achieve the position on the left side, follow these steps: 

      • Place the chair against the wall with its back to the wall. Bend into the stance by placing the center of the left heel onto the seat's edge. 
      • This modification minimizes the strain on the front leg even further. 
      • The pressure of the heel on the seat's edge activates the front leg's foot, knee, and hip. 
      • The knee becomes more active without being overworked, and the femur bone is pulled further into the hip joint socket. 
      • The back leg (on the right in the figure) grows heavier and more steady. 
      • Other standing stances can benefit from the same front foot stance. 

      Parsvottanasana, Parivrtta Trikonasana, Virabhadrasana II, Utthita Parsvakonasana, and Parivrtta Parsvakonasana are all good places to start. 


      You may also want to read more about Chair Yoga here.

      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.