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Basic yogasanas (part 7) (yoga for improving stamina and strength)

Trikonasana (Triangle pose)

 

Trikonasana

Trikonasana is a yogasana that stretches your body to form a ‘trikona‘, aka triangle and hence the ‘asana’ or posture is called trikonasana. While performing the asana, your entire body weight is concentrated on the calves of your legs and the hand resting on the floor, which strengthens these muscles.
Way to execute:

  1. Stand straight on the ground.
  2. Stretch out your legs at around a distance of 2-3 feet.
  3. After stretching your legs, turn out your left foot at an angle of 90degrees and your right foot inward at an angle of 45 degrees.
  4. Raise your arms till they are parallel to the ground and breathe in deeply.
  5. Exhale and bend your body from the hips toward the left and the waist straight. Let your left arm touch the ground while your right arm is up in the air. Make sure your arms are in the straight line.
  6. Rest your left hand on your shin, ankle, or on the ground outside your left foot, wherever you comfortably can without distorting the sides of the waist.
  7. Keep your gaze soft on the right palm.
  8. Make sure your body is bent towards the side and not forward or backwards.
  9. Stretch your body and take long breaths.
  10. Inhale and come up to relax for a while. Repeat on the other side.

Benefits of trikonasana

  • Trikonasana strengthens the legs as well as the back.
  • It increases the flexibility of the groins, hamstrings and hips.
  • It opens up the chest and shoulders and also boosts the lateral flexibility of the spine.
  • When regularly done, this asana strengthens and stimulates the kidneys as well as the abdominal region.
  • It helps alleviate backaches and neck pain.
  • It helps in removing fat from the waist and thighs.
  • It benefits those suffering from constipation and indigestion.
  • This asana removes stiffness in the legs and hips

Note: you should avoid performing this asana in case of backaches and spinal injury.

 

 Kakasana (crow pose):

Kakasana

 

Translating to the crow posture, kakasana is another yogasana that looks difficult to execute but is easy to perform. However, you need to be very careful and focused while executing this asana. Not only will a regular practice of kakasana strengthen your shoulders, arms and wrist, but will also boost your stamina.

Way to execute:

  1. Come to a squatting position on your feet.
  2. Keep your hands on the floor with your palms facing downward. Make sure that your hands are at the least shoulder distance apart.
  3. If you want, you can turn the finger tips slightly downward.
  4. Now bend your elbows and place your knees, on your upper arms, just above the elbows.
  5. Place your gaze in front of your hands. Concentrating on the floor, in front of your hands will prevent you from falling. In the beginning you can also place a pillow in front of you, as it will prevent you from getting hurt in case of an accident.
  6. Gently shift your weight over your hands till your feet come off the floor gradually. Do this very slowly and don’t just hop onto the position.
  7. Once completely off the floor, touch the big toes together. Make sure that your concentration is completely on the floor.
  8. Hold on to this position for as long as you can and release by coming back to the squatting position.

Benefits of Kakasana

  • It provides strength to your shoulders, arms and wrists and also stretches the muscles of the forearms, wrists and fingers thus making them flexible.
  • This asana improves stamina.
  • It is great for people engaged in sitting jobs, spending a tremendous amount of time in front of computer screens.
  • This asana provide mental relaxation and calms the mind.

Note: do not perform this asana, if you have any pain in arms or wrists and also if you suffer with sciatica.

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