The word "trikona" is  composed of two words – "tri" meaning ‘three’ and "kona" meaning ‘angle’. So Trikonasana – त्रिकोणासन ( (click on the blue arrow to the left to hear the name in Sanskrit) is normally translated as "Triangle Pose". Trikonasana is one of the basic standing poses and has benefits for the legs, hips and the spine. This is also practiced as a warm up for some of the backward and forward bending as well as spine twisting poses. A more advanced version, called "Parivritta Trikonasana" (Revolving Triangle) is also commonly practiced (to be discussed in a subsequent post).

In my own practice, and in the classes that I teach, I like to include Trikonasana as one of the variations in the Sun Salutation (Surya Namaskar) routine. In one of the variations, I start in the Warrior 2 and from there move on to the triangle pose.

Step-by-Step

1. Stand erect, facing the long edge of the mat, feet about 3.5 to 4 feet apart.
2. Turn the right foot all the way to the right (right angle to the body) and the left foot slightly facing the right foot. Align the right heel with the left heel.
3. Stretch the arms horizontal, to the side, in line with the shoulders, palms facing down.
4. Extending the torso to the right, while exhaling, start bending over the right leg, bending from the hip area. Keep the left leg strong and press the left heel firmly into your mat.
5. While bending to the right, make sure that you are not bending forward and that the heels, hips and shoulders are all in a single vertical plane.
6. Slide the right hand down the right leg, going as far as you can, resting the hand on the shin, ankle or the floor on the outside of the right leg, While moving the right hand down, at the same time lift the left arm to a fully vertical position. In the final position, both the hands and the shoulders are aligned in a vertical line.
7. Turn your head over the left shoulder, gazing at the left thumb. Maintain your awareness on the breath as well as the experience of stretch specifically in the thighs, hip joints and the spinal column.
8. The final position should feel comfortable and you should feel relaxed. Maintain the final position for up to 10 to 15 breaths, if comfortable.
9. While inhaling come back up, keeping the left heel firmly on the mat,  to the starting position with the arms horizontal. Relax for a couple of breaths.
10. Reverse the position of the feet and repeat the above steps on the left side, maintaining the final position for the same duration as on the other side.
11. Finally come to a standing position with feet close to each other and relax.

Benefits

• Stretches and strengthens the thighs, knees, and ankles
• Stretches the hips, groins, calves, shoulders, chest, and spine
• Improves posture
• Helps relieve stress, anxiety, nervous depression
• Tone the spinal nerves, abdominal organs, improve the appetite, digestion and circulation, relieve acidity, flatulence and tone the reproductive organs
• Recommended during pregnancy
• Therapeutic for flat feet, infertility, neck pain, osteoporosis, and sciatica

Contraindications and Cautions

• People with lower back problems, herniated disk and neck problems should use caution and consult the yoga teacher for appropriated modifications
• Diarrhea, headache, low or high blood pressure (not controlled through medication), heart condition

Let me know if trikonasna is a part of your yoga practice. I would love to receive your feedback.

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Camel Pose (Ushtrasana – उष्ट्रासन) is one of the commonly practiced backward-bending poses. It is an intermediate level back bending pose and stretches both the front and back sides of the body. The Sanskrit word ‘ushtra’ means a camel. It is not clear why the pose is named after a camel since the final pose doesn’t look anything like a camel. Maybe it is because the pose can store energy which can be released later, similar to a camel’s ability to store water for a long time.

Since the pose provides an intense back stretch, it is advisable to practice it after some of the  preparatory poses like cobra, locust, shoulder stand etc.

Step by Step

1. Sit on the mat in Vajrasana (Diamond Pose)
2. Lift your buttocks up and kneel with your knees hip width apart keeping the thighs vertical. Throughout the pose try to keep the thighs perpendicular to the floor.
3. Rest your hands on the buttocks, fingers pointing down. Inhale and lift your chest up by rolling the shoulders back so the shoulder blades are close to each other. Tilt the head back.
4. Slide one hand down and try to reach the corresponding heel. Then slide the other hand also, now holding both the heels.
5. In the final position, make an effort again to push the buttocks forward so the thighs remain vertical.
6. Stay in the final pose for 5 to 6 breaths or as long as comfortable. Relax for a few breaths.
7. Repeat the pose two more times.

Variations and Modifications

If you are a beginner or have a stiff back, it may not be possible for you to reach your heels with the hands. In that case, try the following variations.

Variation 1:

1. From the kneeling position, raise the left arm up and twisting the body gently to the right, try to reach the right heel with the right hand. Stay in this position for a few breaths.
2. Repeat the same move on the left side, this time holding the left heel with the left hand. Stay in this position for a few breaths.

Variation 2:

If you are unable to reach the heel even with one hand, then stay in the kneeling position with the hands pushing the buttocks forward. Keep the shoulders rolled back and head tilted back so you are trying to look at the wall behind you. Try to stay in this position for 5 to 6 breaths.

Variation 3:

In this variation, we use a strap to create a deeper back bending experience.

1. From the kneeling position, place  a strap under the ankles and hold the strap as close to the feet as comfortable.
2. Try to pull the strap upwards while at the same time pushing the buttocks forward.
3. Try to keep the elbows straight while grabbing the strap close to the feet. Tilt the head back and hold the position for 5 to 6 breaths, if comfortable. Relax for some time.
4. Repeat the above movement with the strap 3 times.

Variation 4:

1. Come to a kneeling position. Curl the toes under so the heels are lifted up. This will make it easier to reach the heels.
2. First try to reach the heels with both hands as in the traditional pose described above.
3. If you are unable to reach the heels with both hands, try holding only one heel at a time, as given in variation 1 above
4. If you are unable to reach the heel even with one had, you may either try variation 2 or use a strap as given in variation 3 above

Variation 5

Dynamic Camel Pose

This variation is quite similar to one of the Five Tibetan Rites. When practiced as part of these rites, this variation is practiced 21 times. However, as an asana practice, you may like to start out with 3 to 4 rounds and over time build up to 21 rounds.

1. Start in the kneeling position. Place the hands on the waist, joining the thumbs together at the soft spot on the lower part of the spine. Throughout the practice, try to maintain the thighs vertical.
2. While inhaling, push the thumbs forwards, while tilting the head back, creating an arch in the spine.
3. While exhaling, straighten the spine and bring the buttocks on top of the heels.
4. There is a normal tendency to bend forward while lowering the buttocks down to the heels. In order to develop strong quadriceps, make an effort to keep the spine vertical, without bending forward, while lowering the buttocks.
5. Again, while inhaling, raise the buttocks up, pushing with the thumbs forward, tilt the head back, creating an arch in the spine.
6. Repeat the above as many times as comfortable. Finally rest in the Vajrasana.

Advanced variation

In this variation, those with a highly flexible spine can attempt to lower their head all the way and place it between the heels. Here is one of my young students, Bhairavi Remitha, demonstrating this advanced version of the pose.

Benefits

1. Camel pose applies a good stretch to the whole chest and the abdomen while at the same time giving a massage to the internal organs. As a result, it is useful in removing many of the abdominal ailments associated with the kidneys, pancreas, liver and the intestines. Digestion is improved.
2. It expands the ribcage and the associated muscles get more flexible. As a result, deeper breathing becomes easier.
3. The spine gets a great back bend, loosening up the vertebras and stimulating the spinal nerves.
4. The shoulders are pulled backwards while the chest is pushed forward which helps in correcting rounded shoulders and stooping back. Overall posture is improved.
5. It expands the chest and the ribcage, improves lung capacity and removes ailments of the respiratory system.
6. As the head is tilted back, due to gravity, more blood is made available to the brain area. This helps in improving memory and concentration. The pose also helps with insomnia, depression and headaches.
7. The front of the neck is fully stretched, applying a good massage to the nerves and organs in this region. In particular, the important thyroid gland is regulated.
8. People suffering from backache, neck ache, or general stiffness in the spine will gain relief through regular practice of this asana.

Contraindications and precautions

1. Avoid this pose if you have a chronic or severe back or neck problem.
2. As mentioned earlier, this asana should be practiced after the body has been warmed up with simpler back bends like the cobra, locust, bridge, shoulder stand etc. These poses will prepare the spine for the relatively more intense back stretch of the camel pose.
3. Low or high blood pressure
4. Migraine
5. Stomach ailments like diarrhea

Is the Ushtrasana a part of your yoga routine? If so, let me know your favorite variation. Please write your comments below.

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This is a continuation of the discussion of the simple stretches that can help relieve back pain.

Step-by-Step Instructions

Downward Facing Dog (Adhomukha-shvanasana

1. Start in the child pose with the arms stretched out in front
2. Inhale in place. With the next exhalation, curl the toes under, pressing down with the toes, lift the buttocks up coming up into the downward-facing dog position. In this position, make an effort to press the heels to the ground while keeping the tailbone lifted up.





3. While inhaling go back to the extended child pose
4. Repeat steps 2 and 3 for three more breaths
5. Next time when you come up into the downward-facing dog, stay in the pose for five deep breaths. Every time you inhale, try to lift the tailbone up, and every time you exhale, try to press the heels down.
6. Finally, lower the buttocks on the heels and rest in child pose

Half Camel Pose (Ushtrasana)

1. From the child pose, come up into a kneeling position with the tops of the feet and shins on the ground, thighs vertical, and knees hip-width apart. If needed, fold a blanket under the knees for support.
2. Place the hands on the waist with the thumbs joined together at the soft spot at the lower spine, just above the tailbone
3. As you inhale, pressing against the back with the thumbs, tilt your head back as far as comfortable. Make sure that the thighs stay in the vertical position, only the spine is arched.
4. As you exhale, come back up straight
5. Repeat steps 3 and 4 for five more breaths, keeping the movement synchronized with the breath
6. Finally rest in the child pose

Leg Lift

1. Lie down on your back in shavasana




2. Bring the feet together and put a strap around the right foot. As you inhale, using the strap, lift the right leg up and try to bring it to a vertical position. Try to keep the left thigh pressed to the floor.
3. As you exhale, slowly bring the leg down to the floor
4. Repeat steps 2 and 3 for two more breaths keeping the movement synchronized with breathing
5. Next time you raise the leg up, hold it up there for four deep breaths. Then, while exhaling, slowly release the leg down.
6. Repeat the above sequence with the other leg

Lying Spinal Twist

1. Lie down on your back. Using a strap, while inhaling raise the right leg up to a vertical position. Try to keep the leg straight, without bending the knee.




2. Shift the strap to the left hand and stretch the right hand in line with the shoulders with the palm facing down. Look over the right shoulder.
3. While exhaling, start lowering the right leg to your left side. Maintain a constant gentle pull on the leg with the strap while attempting to lower the right foot onto the floor. Try to keep the right shoulder firmly on the ground and try to keep the knee straight.
4. Hold the final position for five deep breaths
5. Very gently, while inhaling, raise the leg back up to a vertical position
6. While exhaling, lower the leg down to the floor
7. Repeat the above sequence with the other leg

Lying Spinal Twist – Variation

1. Lie down on your back. Fold the right knee and place the sole of the right foot on top of the left knee.
2. Stretch the arms into a T-shape (in line with the shoulders)




3. Use the left hand to hold the raised right knee and start gently pulling the right knee to the floor on the left side. Make sure that the right shoulder stays firmly on the ground and keep looking over the right side. You may roll the right hip over the left while trying the bring the foot closer to the floor on the left side.
4. Stay in the final position for five deep breaths
5. While inhaling, slowly begin to come up and when the knee is vertical, stretch the leg straight.
6. Repeat the above sequence on the other side

Pavana-muktasana Sequence

1. Lie down on your back. Fold the right knee. Lifting the right foot up, hold the right shin with the two hands.




2. While exhaling, gently begin to pull the knee while at the same time lifting the head up. In a conscious effort to round the spine, try to close the gap between the raised knee and the forehead




3. Inhaling, lower the head down
4. Repeat steps 2 and 3 for three more deep breaths
5. Repeat the above sequence with the other leg
6. Now fold both the knees. Lift the feet up and wrap the arms around the knees gently pulling the knees to the chest




7. Exhaling, begin to lift the head up. Again, in a conscious effort to round the spine, try to close the gap between the knees and the forehead
8. Inhaling, lower the head down
9. Repeat steps 7 and 8 for three more deep breaths
10. Finally rest in shavasana

Setu-bandhasana (Half Bridge Pose)

1. Lie on your back. Fold the knees and place the feet flat on the floor with the heels close to the buttocks. Keep the feet hip distance apart. Keep the arms alongside the body with the palms facing down.




2. As you inhale, pressing with the heels, raise the buttocks as high as comfortable. Also, try to roll the shoulder blades back in an effort to lift the chest higher.
3. As you exhale, gently lower the buttocks down to the floor
4. Repeat steps 2 and 3 for three more deep breaths
5. Next time you inhale, raise the buttocks up and hold the position for four deep breaths. In this position, you may try to clasp the hands together under the back, stretch the elbows straight and maintain the effort to lift the buttocks and chest higher
6. When you are ready to come out of the pose, exhale and gently lower the buttocks down
7. Relax for three breaths. Now spread the feet slightly wider, just enough so you can hold the ankles with the two hands




8. As you inhale, press down with the heels and begin to raise the buttocks up. Also, try to roll the shoulder blades back in an effort to lift the chest higher.Hold the final position for about ten breaths or as much as is comfortable. Keep a gentle pressure with the heels on the floor.
9. When you are ready to come out of the pose, lower the buttocks with an exhalation; relax in shavasana.

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In today’s post, I am going to present some simple poses that can help relieve back pain. Back pain, especially pain in the lower back, is perhaps the single most common reason why people seek medical attention. This is also the most common cause why people come to me for help through yoga. On a quick google search, I found several studies that have confirmed that yoga indeed provides a lot of relief to backache sufferers. Despite the well-known benefits that can come with a regular yoga practice, it is strongly advised that in case of severe pain you consult with your doctor before commencing a yoga routine.

What Causes Back Pain?

I will not attempt to go through any details on what can cause back pain. I suggest that you consult a book on the subject or visit one of many websites that deal with the topic in detail (e.g., http://www.backpaindetails.com/pain/). Briefly, these are the possible causes: injury (particularly casued in an auto accident), arthritis, spondylitis, osteoporosis, back pain during pregnancy, poor sitting, standing or walking posture, emotional stress, obesity, herniated disk, diabetes, aging etc.

General Guidelines

Here are some basic guidelines that will help you with the back pain and also prevent any futher injury or aggrevation of the existing condition.

• Keep in mind that the body functions as a unified, integrated whole. A dysfunction in one part of the body can have repercussions in other areas of the body. Back pain is no exception. As stated above, it can be caused by reasons that are internal or external to us. Stress and poor posture are two of the important factors that can easily aggrevate an otherwise mild discomfort in the back. Thus, an integrated approach involving body, breath and mind needs to be used in dealing with and alleviating back pain. I do not recommend an approach that is limited to just a small, fragmented set of asanas only. An integrated approach should include asana, pranayama, relaxation and meditation to heal the body at all levels. Of course, in the routine that you develop for yourself, you should emphasize the asanas that are mentioned here.
• Avoid deep forward-bending poses – standing (Uttanasana) or seated forward bend (Paschimottanasana)
• Avoid deep back-banding poses – wheel pose (chakrasana), upward-facing dog (urdhva-mukka shvanasana), full locust (shalabhasana) and any other pose that creates a deep back bend
• Most twisting poses (lying spinal twist, seated spinal twist etc.), poses that develop a good abdominal strength (e.g., boat pose) etc are highly recommended

Step-by-Step Instructions

Cat and Cow Stretch

Cat-and-cow is a popular warmup stretch that helps strengthen and align the spine muscles. In addition to the spine, it also strengthens the abdominal muscles.

• Come on all fours with the spine flat like a table top, hands directly under the shoulders and knees under the hips
• On an inhalation, drop the navel down, lift the head and chin up and move the tailbone upwards, creating an arche in the spine




• On exhalation, do the reverse movement – lift the navel upwards, tuck the chin softly against the chest and also tuck the tailbone in
• Repeat the above moves for 6 to 8 deep breaths and finally bring the spinal back to its neutral position and relax.

Cat-and-Cow Varation

• While inhaling, stretch the left arm out in front and the right leg behind you. Keep the stretched arm and leg straight and lifted as high as comfortable. Keep the head and chin lifted up.




• On exhalation, fold the right knee toward the chest, use the left hand to pull the knee closer to the forehead lowering the chin toward the chest.




• Repeat this move on the other side stretching the right arm and the left leg
• Repeat the two moves three more times




• From the neutral position of the spine, roll the buttocks back and relax in the child pose. In this pose, allow the buttocks to rest on the heels, and keep the arms resting alongside the body. Stay in this position for 4-5 breaths.

Modified Child Pose stretch

• Keeping the buttocks on the heels, slide the hands out in front, keeping the palms on the floor.
• Try to pull the arms and shoulders in front, thus stretching and elongating the spine.
• Stay in the stretched out position for 3-4 breaths and then come back to the original resting position.

Cobra Pose:

• From the resting child pose, bring the arms out and start sliding the body forward, finally lowering the knees and the belly to the floor with the palms under the shoulders.




• As you inhale, begin to lift the head, neck and chest as high as comfortable, keeping the navel on the floor. This is the Cobra pose (Bhujangasana)
• Exhaling, lower the chin down to the floor
• Repeat the above moves three more times, maintaining the movement synchronized with the breath
• In the final round, when you lift up into the Cobra Pose, stay up there for about 3 to 4 breaths and then lower the body with an exhalation
• Relax back in the child pose

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