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I am currently studying yoga and am undergoing my yoga teacher programs to become fully qualified.
Promoting Women Health and Fitness
For more direction please visit Kinoyoga Triangle pose (Trikonasan)
- Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 ft).
- Turn your right foot out 90 degrees and left foot in by 15 degrees.
- Now align your center of right heel with the center of your arch of left foot.
- Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both the feet.
- Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards floor. Keep both arms in straight line.
- Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.
- Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open.
- Stretch maximum and be steady. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.
- As you inhale, come up, bring your arms down to your sides, and straighten your feet.
- Repeat the same on the other side.
The Triangle Pose is a bend from the hip joint. When properly performed, your upper side should be parallel to the ground. When you feel stable and anchored in the pose, you can bring your raised arm over your head, parallel to the ground.
- Keep your neck aligned with your spine and don't let your head fall down. You can look in front of you.
- Breathe deeply and slowly through your nose.
- Hold the pose for 3-6 breaths.
To release gracefully (and without injury!) the Triangle Pose, inhale deeply and lift back your upper body with your arms still on the same line. You bring your torso slowly to the vertical. Press down into your feet to help you straighten and coming up.
You can release the posture and relax a few moments before doing the left side.
- Stretches and strengthens the thighs, knees, and ankles
- Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
- Stimulates the abdominal organs
- Helps relieve stress
- Improves digestion
- Helps relieve the symptoms of menopause
- Relieves backache, especially through second trimester of pregnancy
- Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica
Contraindications and Cautions
- Low blood pressure
- Heart Condition: Practice against a wall. Keep the top arm on the hip.
- High blood pressure: Turn the head to gaze downward in the final pose.
- Neck problems: Don’t turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.
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