Parshvottanasana (पार्श्वोत्तानासन) (standing side stretch) is a beginning to intermediate level pose which is great for the health of the legs as well as the spine. It provides an excellent stretch for the entire back side of the legs, hamstrings in particular.

Step-by-step

1. Come to a standing position close to the top of the mat with the feet hip distance apart. Stretch your left leg back so the feet are about 3.5′ to 4′ apart. Keep the right foot facing the front with the side of the foot parallel to the side edge of the mat. Keep the left foot turned about 60 degrees toward to the front foot. Try to keep both the legs straight.
2. Place the hands on the waist and turn the hips and shoulders so they are parallel to the top edge of the mat. Keep the back heel firmly pressed into the mat.
3. Place the hands on the right thigh and start sliding them down the leg. Make the effort to keep the right leg as straight as possible. Try to bend the torso at the waist area. Press the thighs backward so the torso stays elongated and pushed forward.
4. Maintain the intention to keep the right leg straight. However, if the hamstrings begin to complain, you may like to bend the right knee slightly so as to avoid overstretching the back side of the leg.
5. As you slide the hands down, if they don’t reach the floor on either side of the right foot, you may keep the hands on the shins or ankles or just as far down as they reach. Alternately, if you have them handy, you may like to place a pair of blocks on either side of the foot and place the hands on the blocks for support.
6. If you feel comfortable in the final posture, you may attempt to drop the chest further in an effort to bring it closer to the right thigh.
7. Try to stay in the final pose for about 25 seconds
8. To come out of the pose, slowly begin to lift the spine up from the waist, sliding the hands up the leg. When you are fully vertical, relax for a few breaths.
9. Repeat on the other side.

Benefits:

• Strengthens and stretches back side of the legs, especially the hamstrings
•  Great stretch for the entire back
• Strengthens and tones abdomen; improves digestion
• Massages internal organs like the liver and stomach
• Has very calming effect on the brain
• Improves posture and a sense of balance

Contraindications/Modifications:

• If you suffer from high blood pressure, abdominal illness or have any back injury, avoid going down all the way. Instead, go half way and keep the torso parallel to the floor
• If you have problem with balance, you may like to face the wall, adjust your distance from the wall and place your hands on the wall at shoulder height
• Variation: clasp hands behind the back and extend the arms away from you as you bend forward

Related posts:

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As we come to the end of calendar year 2011, I would like to extend my good wishes to you and your family for a healthy and joyous 2012 ahead. As I look back, the year 2011 has been a good one for me, my family and most importantly for the yoga classes that I teach. Indeed,  I have much to be grateful for. I would like to express my heartfelt gratitude to my students who have continued to support and encourage me through their participation in the various yoga programs that I offer. In particular, the early morning programs – the 21-day yoga challenge and the Pranayama/Meditation Intensive – have been very well received by all those who attended these programs.

On a personal note, my wife and I had a very enjoyable visit to India during October. During this trip, I was able to renew personal and family ties with many of my cousins, uncles and aunts that I hadn’t seen in a long time. I was also able to meet many of my friends from the days that I used to work in India, back in the sixties and seventies.

During December, we had two family get-togethers. In early December, several of my cousins, along with their spouses, totaling about twelve people, got together at our house for about one week. During Christmas, my kids  (with grandkids) and many of their cousins had a wonderful time getting together at our house. This time, we had about sixteen people together at a time. It is so nice to see all these cousins get along so well and enjoy each others’ company.

Looking ahead, I hope to continue offering most of the yoga programs that are being received very well by all the students. I would love to receive your feedback, comments and suggestions for any specific programs or events that you would like me to organize.

Wishing you all the best in the year 2012 and beyond!

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In today’s discussion, I will be talking about the third of the five yamas – asteya (non-stealing).

Defining Asteya

The word Asteya (अस्तेय) is derived from the Sanskrit root word "steyn" which means ‘to steal’ to ‘to rob’. The word for a thief is "steynaH". "Steyam" is the word for theft. By adding the prefix "a" it becomes ‘asteya’ which means "to not steal or rob".

Understanding Asteya

Vyasa defines "steya" or "theft" as "taking things from others while not following the guidelines provided in the scriptures. There are scriptures called "Dharma Shastras" which define codes of conduct that contain guidelines for behavior in all situations in life. Viewing someone else’s possession such as property or wealth as "mine" and taking possession of it forcefully, deceitfully, unjustly or illegally is stealing. They also preclude acceptance of gifts. "Asteya" or non-stealing is the opposite value which negates these behaviors and actions.

Tendency to steal comes when we desire to acquire things belonging to others. The more we desire things the more the mind will be compelled to act on the desire to steal.

Practicing Asteya

Practice of asteya is very closely linked with some of the other yamas and niyamas – for example ‘aparigraha’ (non-hoarding) or ‘santosha’ (contentment). Greed and attachment to the objects of the senses ("raaga") cause the temptation to steal.

On the surface, asteya seems to be a fairly straightforward concept to understand and follow. However, when we look a little more deeply, we will find that many times we "steal" in ways that we are not even aware of.

Some common examples of stealing are:

• Taking bribe
• Charging more money than set/just price
• Using work property for personal use (for example using work telephone for personal phone calls).
• Spending time on the internet at work for non-work related activities
• Stealing someone else’s job by making false claims on your resume or during the interview
• Being late for an appointment – you are stealing someone else’s time and happiness
• Trying to dominate a conversation and not allowing others to express their opinion in a meeting or conversation
• Cheating at exams

I am sure you can add many more examples from your own experiences.

The esoteric principle behind asteya has to do with a kind of pride or arrogance. The ancient teachings on this say that to think of yourself as really important is to steal your soul from God. That means that we’re not surrendering ourselves to the larger view that we’re this one consciousness (purusha). Once we identify ourselves with the elements of prakriti (mind-body complex) , then we are becoming self-absorbed and are going to steal, either symbolically or literally.

According to Patanjali, all the negative emotions arise due to our "avidya" (ignorance – sutra 2.2). Avidya implies confusion between what is real and what is unreal or going after short-term gains which could ultimately lead to suffering etc. It is due to this avidya that we crave for things which are beyond our means and thus develop a tendency to steal. Once we realize that we are truly "complete" and don’t really lack anything in life, we will have overcome the tendency to steal.

In Sutra 2. 37, Patanjali states that "when we are firmly established in the principle of asteya (non-stealing), we are presented with all jewels and treasures".

When I read this sutra the first question that comes to my mind is "if the yogi is firmly established in asteya, he is already completely desireless". That means the yogi doesn’t crave for material objects. Why does Patanjali then state that he will be offered all jewels which the yogi has no need or use for. So, my feeling is that Patanjali is not referring to physical gems or material treasures but treasures of a spiritual kind. These may include company of good people, blessings of saints and sages and spiritual upliftment.

I would like to hear your thoughts on what Patanjali might have implied in sutra 2.37 as stated above.

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• Organic Tofu Scramble
• Enfrijoladas

At the end of the last 12-day pranayama/meditation intensive, as per our tradition, all the participants got together over a potluck breakfast. These breakfast get-togethers provide a great opportunity for everyone to socialize and meet each other in a relaxed and informal atmosphere. Moreover, we all get to sample some of the most delicious veggie dishes that everyone shares. Here are the recipes for two of the many delicious dishes that we enjoyed that day.I would like to express my gratitude to Maddy and Claudia for sharing these recipes.

Organic Tofu Scramble

(Contributed by: Maddy Strauss)

Ingredients

• 1 container of organic Firm or extra firm tofu
• 1/2 organic diced red bell pepper
• 1/4 cup chopped organic green onions
• 1 cup sliced organic sliced white button or baby bella mushrooms
• 1/2 tsp fresh or dried dill
• 1/2 tsp no salt seasoning
• 1/4 tsp curry powder
• olive oil

Instructions

Saute veggies in olive oil, pat dry tofu, crumble and saute with cooked veggies, stir in seasoning.  Can be served in tortilla wraps with salsa.  Makes 4 servings.

Enfrijoladas

(Original recipe from chef Rick Bayless – adapted to a vegetarian diet)

(Contributed by: Claudia Behm)

Traditional dish from Oaxaca

Serves 6 as an appetizer, 4 as a casual main course

Ingredients

• 1 cup (about 6 ounces) dry black beans, rinsed
• 1 1/4 cups (10 ounces) SOY chorizo sausage (replace this with SOY Chorizo sausage from Trader Joe’s), casing removed
• 1 medium white onion, sliced
• Salt, about 1/2 teaspoon
• 12 corn tortillas (plus a few extra, in case some break)
• 1 cup of sour cream reduced with ¼ cup of milk or water
• 3/4 cup (about 3 ounces) crumbled Mexican queso fresco, dry goat cheese or salted farmer’s cheese
• 3 tablespoons roughly chopped flat-leaf parsley

The filling

For the filling you can use Mexican queso fresco and/or veggies (cut them in little squares, cook and season them) you can use carrots, peas, potatoes, corn, etc.

Instructions

Making black bean sauce

Place the beans in a medium-size (2- to 3-quart) saucepan, cover with 3 cups water, remove any beans that float and heat slowly to a simmer.

Add the fennel, 1/4 cup of the SOY chorizo and 1/2 of the onion to the beans, partially cover and simmer over medium to medium-low heat, stirring occasionally, until the beans are fully tender, 1 1/2 to 2 hours. If you see the beans peeking up through the liquid, add water to cover them by 1/2 inch.

Coarsely puree the beans in batches in a food processor or loosely covered blender. Return to the pot and add enough water to thin to the consistency of a medium cream soup. Taste and season with salt.

The tortillas and chorizo

Wrap the tortillas in a damp towel and a plastic bag (if you use a Ziploc bag don’t close it) and pop them in the microwave for 2 mins (depending on your microwave you may need to do it for longer time)

Meanwhile, in a small (7- to 8-inch) skillet, cook the remaining 1 cup of SOY chorizo over medium-low heat until done, about 10 minutes, breaking up any clumps as it cooks. Drain off the rendered fat, cover the skillet and keep warm over very low heat.

Finishing the enfrijoladas

Turn the oven on to the lowest setting and warm a serving platter in it. Pour out 1 1/2 cups of the warm bean sauce onto a deep plate. One by one, dip both sides of the warm tortillas into the sauce, add the filing, roll them and transfer to the warm serving platter, laying the tortillas in 2 rows if possible, slightly overlapping.  Keep warm in the oven.

I certainly hope that you will "take these recipes for a ride"! Please try them out and let us know how you like them and provide your feedback in the comments section.

ENJOY IT!!

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As I mentioned in a previous post, I will be writing about the various aspects of Ashtanga Yoga ( अष्टाङ्ग योग – eight limbs of yoga) in my upcoming posts. The word Ashtanga is composed of two words – ashta, meaning eight and anga, meaning limbs. Ashtanga Yoga refers to the eight limbs of yoga that Patanjali has advocated in the Yoga Sutras as a means to eradicate ignorance and gain an understanding of our true identity. The eight limbs are: yamas (guidelines for social interaction), niyams (guidelines for self-discipline), asana (physical postures), pranayama (breathing techniques), pratyahara (sense withdrawal), dharana (concentration), dhyana (meditation), and samadhi (total absorption). For a brief introduction to the eight limbs of yoga, please visit here.

In sutra 2.28, Patanjali, by way of introducing the eight limbs of yoga, gives an insight into what we can expect to achieve by practicing these eight limbs.

योगाङ्गाऽनुष्ठानादशुद्धिक्षये ज्ञानदीप्तिराविवेकख्यातेः॥२८॥ (Sutra 2.28)

yogāṅgā’nuṣṭhānādaśuddhikṣaye jñānadīptirāvivekakhyāteḥ||28||

"From the practice of the component limbs of Yoga, on the destruction of impurities, arises spiritual illumination which develops into discriminative wisdom and thus realization of our true nature"

As you can see, Patanjali is promising self-realization if we practice all the eight limbs of yoga. Let us look at some of the terms mentioned in this sutra.

Destruction of impurities (ashuddhi-kshaye)

The impurities here refer to the five afflictions (kleshas) which are the main cause of our suffering. These kleshas are: avidya (ignorance), asmita (ego), raga (attachment), dvesha (aversion) and abhinivesha (desire to cling to life, or fear of death). You can read a little more about these in my blog post here. These impurities are like dirt on a mirror. Only when the dirt is completely removed can we see clearly in the mirror. Similarly these impurities are covering our awareness about our true nature. What Patanjali is telling us that by practicing these eight limbs of yoga, one can cleanse the mind of these impurities.

Spiritual illumination (jnana-dipti)

The word "jnana-dipti" in the sutra can be translated as "light of knowledge". Here "light" refers to the spiritual wisdom that shines through after the impurities have been removed. When the mind is under stress, the true wisdom of the intellect is not available. At that time, the mind is impelled by the ego and  the suffering continues. So, Patanjali here states that through the practice of Ashtanga Yoga, one can dispel the darkness of ignorance and have direct access to the light of true wisdom.

Discriminative Wisdom (viveka-khyati)

When the mind is purified and the light of spiritual illumination shines through, then one can attain a state where there is a very clear understanding of right and wrong, good and bad etc. This is discriminative wisdom which allows us always to make the right choice from among various available options. At every step in our life we are faced with two or more choices. The intellect can make the right choice only when it is driven by pure discriminative wisdom and not by the misguided ego.

This sutra is a very strong statement urging us to practice the eight limbs of yoga if we want to attain the sharpest possible intellect which can make the right choice at the right time. When that happens we can attain a sense of inner joy which is independent of external situations in life.

In future posts I will try to cover the eight limbs, one at a time. I would love to get your feedback.

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So far I have written about balancing poses which are done in a standing position – for example the Tree Pose or the Dancer Pose. Today’s post is about the Tiptoe balancing pose ( – Padangushthasana – पादाङ्गुष्ठासन ), a balancing pose done from a squatting position.  This is an intermediate level pose and it improves strength and flexibility in the toes, ankles, knees, hips and thighs.

When I first saw a picture of this pose on the cover of a yoga magazine, it looked like a deceptively simple pose. However, when I started practicing the pose, I realized that in addition to physical and mental balance, the pose requires strong toes and ankles as well as flexibility in the knees and hips. Like any other balancing pose, depending upon your physical and mental state at the time of practice, you may find it easier to balance on a given day as compared to other days.

Step-by-step

1. Start by sitting in a squatting position. Lift the heels up and sit on your toes. Adjust the left heel so it is directly under the perineum.
2. Place the right hand on the floor by the side of the right thigh for support. With the left hand lift the right foot up and place the top of the foot on the left thigh. The sole of the right foot should be facing up.
3. Getting into this position is itself quite challenging for many beginning students. It requires flexibility in the toes, ankles, knees and hips. If you find it hard to place the foot on the opposite thigh, you may want to rest your back against a wall for support. Alternately, if you happen to be close to a pillar or a railing, you may hold on to the railing for support. The support will allow you to put the foot on top of the opposite thigh without losing balance and falling down.
4. Once the right foot is in place on top of the thigh, you can place the left hand also on the floor on the side of the left thigh for additional support
5. If you find that you are comfortable enough in this position, you may attempt to bring the palms together in a prayer position at the heart center. This is the final version of this balancing pose.
6. Maintain the final pose for 6-8 breaths, if possible.
7. Repeat the above steps on the other side. 

Variation 1

In the final position of the above pose, you may like to dynamically move the knee up and down a few times, trying to bring the knee close to the floor with each movement. Finally, you can try to place the knee on the floor and maintain balance.

Variation 2

1. Start by sitting in a squatting position. Lift the heels up and sit on your toes.




2. Place the right hand on the floor by the side of the right thigh for support. With the left hand hold the big toe of the left foot and lift the foot up.
3. While holding on to the big toe, try to stretch the leg out in front and straighten the knees. Make an effort to lift the leg higher.
4. If you feel comfortable in this position, you may lift the right hand from the floor and place it on the right thigh for the full balancing pose. 
5. Maintain the final pose for 6-8 breaths, if possible.
6. Repeat the above steps on the other side. 

Benefits

• This asana helps maintain Brahmacharya (one of the five Niyamas in Patanjali’s Ashtanga Yoga)
• Helps keep the reproductive system healthy
• It remedies flat feet and improves strength and flexibility in the toes, ankles, knees, hips and thighs
• Improves physical balance, mental focus and concentration

Contraindications

People with existing pain in the knees, ankles or hips should not attempt this pose.

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The Ardha-chandrasana (अर्धचन्द्रासन)
(Half Moon pose) is one of the intermediate level one-leg balancing poses. It is an excellent pose for developing strength in the legs and especially for stretching the hamstring and the gluteal muscles.

In my own practice, I try to include Ardha-chandrasana in my routine about once or twice a week. When I started working with the pose, I started with the variation where I took the support of the elbow against the wall (described below). It was only after practicing against the wall for a couple of years that I developed the stability and balance to start practicing on the mat. Even today, I feel a little more stable and comfortable when I am balancing on my left leg than on the other side. When I practice on my right leg, I find it a little harder to bring my body into a single vertical plane. I am sure you have observed similar imbalances in your own practice. It is only with constant practice that we can bring our body and mind into good balance.

Step-by-step

1. Start out in the lunge position with the left leg in front.
2. Lift the hands off the floor, place them on the knee, and slide your right foot about a foot in front.
3. Place the left palm about 12 inches in front and slightly to the left of the left foot.
4. Turn your head up, looking over the right shoulder and place the right hand on your right hip.
5. Start shifting the body weight on to the left leg and begin to raise the right leg straight behind you.
6. While raising the right leg, also start stretching the left leg straight.
7. Try to bring the right hip vertically above the left hip, and the right shoulder vertically above the left shoulder.
8. Once you feel comfortable in this position, begin to raise the right arm and bring it vertically above the two shoulders.
9. In the final position, both the legs are straight, the right leg being fully horizontal or slightly raised above the horizontal plane. The left leg should be bearing most of the body weight; use a gentle pressure on the floor with the left hand to help maintain a good balance.
10. For a slightly more challenging variation, try to lift the left hand and place it on the left side of the leg at about knee level.
11. Maintain the final pose for about 6-8 breaths, if comfortable.
12. To come out of the pose, slowly release the right leg down to the floor, then bring the right hand down.
13. Switch over to the other side and repeat the above steps on the other side.

Variation

This variation is recommended for beginners who are not able to maintain the balance or find it difficult to turn the torso enough to bring the body into a single vertical plane. In this variation we use the support of the wall for balance and stability.

1. Stand with the back facing a wall, feet about six inches away from the wall.
2. Spread the legs about 3 feet apart, as if you are getting ready for the triangle pose. Turn the left foot all the way to the left, parallel to the wall. The body is completely parallel to the wall.
3. Bend the left arm and rest the left hand on the left thigh and place the elbow against the wall. Place the right hand on the right hip.
4. Bending the left knee slightly start shifting the weight of the body on to the left leg. At the same time start raising the right leg up and bring it to a horizontal position. Turn the head up, looking over the left shoulder.
5. When you feel that the body is stable, start raising the right arm and bring it vertically above the two shoulders.
6. In the final position, only the elbow is touching the wall and providing the support for balance. Both the shoulders and the right arm are in a single vertical plane. The right hip is vertically above the left hip. The whole body is parallel to the wall. Only the elbow is touching the wall. Imagine that you are being squeezed inside two vertical glass panes.
7. Maintain the final position for about 6-8 breaths, if comfortable.
8. Release the pose slowly and repeat on the other side.

Benefits

• Like all balancing poses, the Half Moon pose strengthens the legs and develops deep internal focus and concentration. It also improves body coordination.
• Stretches and strengthens the ankles, thighs, hips, knees and the spine.
• This is one of the best poses for  stretching the hamstring and the gluteal muscles.
• Stretches the neck muscles.
• Helps to relieve stress and improves digestion.

Contraindications

Avoid this pose if you have any of the following conditions:

• Low blood pressure
• Headache or sinus problems
• Upset stomach, diarrhea or severe indigestion
• If you have neck pain, avoid looking over the shoulder; instead, keep your gaze in front, without turning the neck

I would love to hear from you if this pose is a part of your yoga routine.

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For most people practicing "yoga", the word yoga is synonymous with the physical aspect involving asana (yoga postures) practice. In most yoga classes taught in gyms or fitness centers, the entire duration of the class is usually spent in an intense practice of asanas. Many of these classes follow the yoga styles such as  Ashtanga Yoga, Power Yoga, or Flow Yoga etc,. Toward the end of the class there is a brief (about five minutes) period devoted to "shavasana" or relaxation. The main objective of these classes is to achieve physical fitness.  Asana, however, is only one of the eight limbs of yoga as per the system of yoga (Yoga Sutras) given to us by Sage Patanjali several thousand years ago. The eight limbs are – yamas, niyamas, asana, pranayama, pratyahara, dharana, dhyana and samadhi.

Out of the 195 sutras, Patanjali has devoted only three sutras to the topic of asana. In this post, I would like to probe a little deeper into the meaning and concept of asana as given by Patanjali.

Asana defined

Let us start first with the definition of asana – "स्थिरसुखमासनम्॥४६॥
sthira-sukhamaasanam" - "asana must be steady/firm and comfortable" – (sutra 2.46). It is worth noting here that in the context of Patanjali’s Yoga Sutras, asana usually meant a sitting posture used for mediation. While sitting in meditation it is important that one maintain a very steady pose, without any shaking or trembling, and also comfortable. Since  we need to sit for a long duration while in meditation, it is important that the posture should not cause any discomfort. In the context of the modern day yoga practice, the above definition is now extended to all the yoga postures that are practiced. For example, in a seated full forward stretch, the body must feel relaxed and should remain steady for the duration of the pose.

So, how to achieve a ‘steady and comfortable’ asana? Patanjali gives us his approach in the next sutra "प्रयत्नशैथिल्यानन्त्यसमापत्तिभ्याम्॥४७॥
prayatna-shaithilya anantya-samaapattibhyaam" – "asana is made steady and comfortable through relaxing the effort and total absorption in the endless" (sutra 2.47). This sutra has two parts – "prayatna shaithilyam" and "ananta samapatti". Let us look at these separately.

Letting go of active effort

The first part of the sutra states that we should let go of any active effort while in a yoga posture. This means that even though we may maintain the intention of deepening the experience of each posture, at no time should we exceed the limits of our body’s strength and flexibility.  This is a very key component of our yoga practice as we need to keep the practice very safe and enjoyable. I always add that while holding a pose, we should be able to smile comfortably.  After all, yoga is meant to heal the mind and body; by exerting active effort, we might hurt ourselves, thus defeating the very purpose of yoga.

Absorption in the endless

The second part of the sutra lends itself to a couple of different interpretations. The word ‘samapatti’ means ‘samadhi’ or total absorption. ‘Ananta’ means endless or infinite etc. Whereas the first part of the sutra involves experience at the physical level, the second part refers to a state of the mind. One interpretation is that while maintaining a posture, we should merge with the endlessness of space, for example. The second interpretation is that we should get completely absorbed in the total experience of the posture. The word ‘samapatti’ implies that the mind is so deeply engrossed in the experience of the stretch that no other thoughts enter the mind. I personally prefer this second interpretation of the sutra as it allows one to become fully mindful of the asana and its experience. This will help us keep the asana relaxed and steady. The third interpretation refers to the mythological meaning the word ‘ananta’ which is a "thousand-hooded snake" which keeps the earth and the entire planetary system stable by holding each one on one of its hoods. The meaning of ananta as snake naturally leads to another interpretation of the word as referring to the serpent-like Kundalini lying dormant at the base of the spine. As per this meaning, while holding the posture, one should meditate on the Muladhara chakra, at the base of the spine, which is the location of this Kulndalini power commonly represented as a snake coiled three and a half times.

Actually, I would think that one could pick any one of these methods of focus while holding a pose and it will lead to a steady and comfortable pose.

In summary, then, an asana is defined as a steady and comfortable yoga posture. Even though Patanjali may have intended this definition for sitting, meditative postures, it can be easily extended to all the yoga postures practiced as part of any Hatha Yoga routine. To attain this level of comfort and steadiness, one needs to let go of any active effort and get completely absorbed in the total experience of the posture, that is, meditating on the experience. This level of mindfulness will lead to asana practice being very safe and thoroughly enjoyable.

I would love to receive your feedback – so please enter your comments in the comment box at the end of this blog post.

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Due to the overwhelming response for the 21-day challenge that is currently going on (June 13-July 3, 2011), I decided to offer another one in July. The next 21-day challenge is scheduled for July 11-July 31, 2011. Once again, I’ve had a very positive response and all the spots for this program are now filled. If there is enough interest, I plan to offer the same program again in August. Please let me know if you would like to participate in the 21-day program in August.

Here are the particulars for the July session:

• When: Monday, July 11- Sunday, July 31, 2011.
• Time: 6:00 AM – 7:30 AM
• Where: Kalasrishti – 3000 Bearcat Way, Suite 112, Morrisville, NC 27513 (off Aviation Parkway – the studio is located on the back side of the last building in the complex)
• Commitment:
  • A firm commitment to complete the program without missing a day (except in an emergency).
  • At the end of the program, continue the same practice at home for another 21 days to make it a life-long habit
• Cost: $125

You may like to visit the testimonials page on my website to see what some of the previous participants have to say about this program.

Please contact me if you would like to participate.

Get all the details here…

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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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