Yoga for Knee Ligaments and Butts - Parivrtta Trikonasana (Revolved Triangle Pose)

Parivrtta Trikonasana (Revolved Triangle Pose) is a basic standing pose used for loosening the leg muscles as well as working on various muscles which are not usually used in day to day work. Initially when you start practicing this pose you will find it tough but with time it will become easier. As you keep on practicing you will gain knowledge about the weaker muscles of your legs and will be able to make those muscles stronger. In this pose the ligaments of the knees, especially on the outer side of the legs are stretched thus making them stronger.

Areas affected by Parivrtta Trikonasana (Revolved Triangle Pose)
In this pose outer sides of the legs, inner thigh muscles near the groin and the chest muscles are worked upon. Since the abdomen is pressed, the inner organs of the abdomen are massaged, which helps in relieving constipation and increases the digestion. Due to the twisted pose, upper leg muscles near the butt are also exercises.

From personality perspective, since it involves opening up of the chest, it is good for introvert people as it will open you up. Opening up of the chest also helps the lungs and helps patients of Asthma.

At the mental level this pose improves concentration and body balance as you need a lot of concentration and precision to be able to carry it out correctly. Along with Utthitha Trikonsasna this asana forms the important sequence in the standing poses.

Initially you can use blocks or some elevated objects where you can rest the palm and with practice you would be able to come to the proper position without any prop.

Steps to Practice Parivrtta Trikonasana (Revolved Triangle Pose)

1. Stand on the mat with legs separated around 3 to 3.5 feet apart and arms stretched out.


2. Rotate the right foot outside so that it is around 90 degrees to the body. Adjust the left foot so that body balance is maintained.


3. With exhalation move down the left hand so that it touches the ground outside the right foot and at the same time bring the right hand above the shoulders


4. Look up and try to pull the right hand above and so that both the hands are in line with each other.


5. Stay in this pose for 20 to 30 seconds with normal breathing.


6. Come out of the pose with inhalation and repeat the pose on the other side.

Note : Initially you the place the lower hand inside the legs till you gain enough strength to put the hands outside.

Benefits Of Parivrtta Trikonasana (Revolved Triangle Pose)

1. The abdomen is pressed therefore useful in Constipation, Digestive problems and cleanses the internal organs


2. It stretches and strengthens the leg muscles and opens the chest to facilitate better breathing and good for Asthmatic conditions.


3. This pose stretches the groins, hamstrings, hips and helpful in Sciatica.


4. Improves the blood flow in the lower back region therefore massages that area and relieves mild pain.

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If You Are Introvert and Shy, Ustrasana Can Help You Open Up

Ustrasana (Camel Pose) is one of the backward bend poses. When we open up, we gradually transform from being introvert to extrovert and shed shyness which can hamper our growth. Although being introvert is not a bad thing in itself, but that should be a choice instead of being afraid to face the world. When we are more open we become more receptive to new ideas, thoughts and take up challenges of life with more open mind and expect success instead of failure. Backward bending poses open up upper front region of the body physically as well as opens up the person spiritually and mentally.

People are not used to bending backwards and feel afraid to try it out initially. I was also afraid for quite some time in the beginning but trying it out eventually made it easier for me to practice this pose. This pose stretches the front portion of the body and you need strength on the front of the legs. You front region including the heart and belly are exposed which helps you opening up.

How to Practice Ustrasana?

1. Sit in Vajrasana on a cushioned mat.


2. Stand on the knees. If the knees hurt while the weight is on them, try to use a blanket below the mat.


3. Hold the right ankle with one right hand.


4. Lower the body and hold the left ankle with the left hand.


5. Let the throat stretch by pushing your head towards the legs.


6. Stay in this for around 15 to 30 seconds and come out of it with exhalation.


7. Rest in Hare pose (Shashanka Asana) for a some time breaths.

Notes :
A deeper stretch can be achieved by separating the knees slightly wider at the outset.

Beginners can practice easier version by only holding one of the opposite toes and raising the other hand at around 60 degrees.

Benefits Of Ustrasana (Camel Pose)

1. Stretches the front of the body including the chest, abdomen, and quadriceps. Improves spinal flexibility.


2. This asana can be used to improve the body posture and drooping shoulders.


3. Helps eliminate toxins by expanding the surface area of the Kidneys due to stretch. If this asana is done immediately after forward bend like Janu Shirsasana which compresses the kidneys it is more beneficial to kidneys.


4. Back is strengthened which helps avoid back problems


5. Can used as therapy for Asthma patients, lung diseases and bronchial problems.

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Kandharasana (Shoulder Pose)

Kandharasana or the Shoulder pose is an pose in which part of the body weight is on the shoulders. This asana is good for Thyroid and can be practiced after inverted asanas like Sarvangasana.

How to practice Kandharasana

1. Lie down on your back on the mat with the hands placed near the body.


2. Fold the legs from the knees and place the feet near your hips.


3. Hold the legs near the ankles with the hands.


4. Raise the buttocks and try to lift the body as much as possible.


5. In the final position keep the weight on the shoulders, neck, arms and feet.


6. Stay for as long as possible and slowly come back to ground with exhalation.


7. Practice this for 2 to 3 times.

Benefits of Kandharsana

1. During this pose there is more blood flow through the thyroid glands therefore it is good for treating the various conditions of thyroid glands.


2. The back is also strengthened and cures back pains and helps in realigning the spinal cord.


3. This pose opens the lungs and it is good for respiratory problems including asthma


4. The upper thigh and groin is stretched and toned.


5. Practicing this asana after Sarvangasana increases the benefits of Sarvangasana.

Precaution
Persons having neck pain or hernia should not practice this.

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Shashank Asana (Hare Pose) - Releiving Tension

Shashank Asana is an asana which is very beneficial for people who get angry easily and for reducing the agitation of the mind. This pose resembles the hare, hence its name. Staying longer in this pose make you introvert, slows down the breath and mind and makes you introvert.

How to Practice Shashank Asana?

1. Sit in Vajrasana.


2. Inhale and raise you hands slowly above your shoulder.


3. Exhale and slowly bend forward and try to place the head on the floor and resting the hands from elbow onwards on the floor.


4. Stay for 20 to 30 breath counts and then come back to original position slowly with exhalation. If practice for around 5 minutes and more it will be more beneficial. While practicing this pose just concentrate on the breathing.


5. Repeat the pose once more.

Those who are unable to touch the head on the floor should use a pillow or something similar on which they can rest their head.

Benefits of Shashank Asana

1. Activates the Adrenal gland and leads to more adrenaline being secreted when done for a longer duration. If done before the asthma starts and done for more than 10 minutes you can avoid the Asthma attack.


2. Calms the mind hence it is good for Epilepsy, migraine, anger management.


3. Massages the abdominal organs.


4. Good for reducing abdomen fat.

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Makarasana (Crocodile Pose) -Yoga for Slipped Disk and Knee pain

Makarasana (Crocodile Pose) is one of the easiest asanas which is useful in case of back problem and knee problem. Lots of people suffer from slipped disk and sciatica problems. This pose is an excellent pose for stretching and strengthening the back.

Makarasana Step 1

How to Practice Makarasana?

1. Lie on your stomach.


2. Raise the head and rest the chin on your palms suported by the elbows.


3. The position of the elbows should be little wider than the shoulder


4. If you want to stretch the knees and back further then with inhalation fold the knee and try to touch the buttocks with the heels and with exhalation straighten the legs. Repeat this for 15-20 times. Keep the awareness on the spine. This will help in recovering from the back problems faster

Makarasana Step 2

Benefits of Makarasana

1. As mentioned above, this pose is good for people suffering from Slipped Disk, Sciatica and Lower back problems.


2. People with knee pain benefit from the knee movement.


3. As the lungs open up when body stays up, it benefits patients of Asthama

Precaution
If you feel severe back pain while performing this asana then come out of this pose.

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