Best yoga asanas for beginners with pictures

   What are the yoga that the beginners should do in their daily routine, read the ABC of yoga or their nuances in detail in this article.....वो कौन से योग है जिसे शुरू करने वालों को करना चाहिए अपने रूट में योग की एबीसी या उनकी बारिकिया पढ़ें इस आर्टिकल में डिटेल से...........

Asana meaning/definition

Yoga asana meaning as per Patanjali is any position of the body which is – sthira – steady and stablesukham – provider of comfort asana – body posture. Asana is a Sanskrit word meaning “posture,” “seat,” or “place.” Asanas are the physical positions we assume during a yoga practice. The cultural group of asanas is the invention of the Hatha Yogis of the much later period. Each pose has its own Sanskrit name. Asana is a way to practice yoga, but it is not the yoga itself. The Yoga asana meaning as per Patanjali is that any Body position or posture can only be called a yoga asana. Anybody posture that is stable along with being comfortable as well. Thus a body position is called an asana. And there are other methods of exploring yoga, such as pranayama, and breathing exercises.

We use yoga poses to do yoga. But the yoga poses themselves are not yoga. Many of the asana names have come from the shapes and movements of animals and elements of the natural world. There are many different types of poses. but they all follow the same basic principles of alignment and muscular engagement. Asana in general means the position of the body in which it can remain still or nonmoving, imparts a degree of comfort to it, and generates pleasant feelings in the mind.  There can be many variations on the individual poses, and each variation has its own benefits, purpose, and challenges. there are general principles of alignment and breathing techniques,  Yoga asanas today are seen at par with any other physical exercise like lifting weights in the gymnasium. Their main importance and objective have been reduced to being the remedy for various ailments inflicting the physical body or for beautifying the same. The meditative asanas were thought to have the power to render the body spiritually strong. 

Asana is the physical practice of yoga and relates to the body. Now asana is synonymous with yoga. Yoga asana has a clear purpose. When we speak of asana, we are speaking of the physical practice of yoga. Most modern practitioners initially come to yoga by doing yoga postures or yoga asanas. But yoga asana is not yoga. An asana is simply a physical shape that you do with your body. an asana has to fulfill two criteria: stability and comfort. Any body position which is not steady or uncomfortable cannot be called an asana as per Patanjali yoga in India. The significance of asana in the plan of the eight steps of yoga is just a step – for providing steadiness- essential for mastering the other steps coming after it in the sequence of steps comprising Patanjali yoga. The significance of yoga asanas in the modern world is just limited to the benefits they provide to the physical body.

Guidelines for doing Yoga Asanas

Some guidelines for doing yoga Asanas describe the following steps

• The best time for doing Yoga asanas is early morning or early evening
• The mind must be focused on the recommended part of the body for each asana
•  Ladies must avoid dynamic asanas while they are menstruating
• In case of any sickness, adhere to the related contraindications for each yoga asana
• Start being aware of the body posture while being engaged in the day to day activities
• Yoga asanas must be done on an empty stomach at least 3-4 hours after a heavy meal
• Dynamic asanas must be avoided during sickness
• The rhythm of the movements and breathing as indicated must be strictly adhered 
• Avoid tiring yourself while doing asanas, do only what the body is capable of doing at a particular time
• All yoga asana practice must end with relaxation, and do very light activity, for some time immediately after coming out of relaxation
• Engage in some positive activity after practicing yoga asanas to fully utilize the potential of the positive energy generated within the body while practicing the yoga asanas
• Practice yoga asanas 7 times a week at the same place and time
• The place for practicing the yoga asanas clear of any obstructions, and clean

12 Basic Asanas step by step

The word meaning of “Yoga” is an intimate union of the human soul with God. Yoga is an art and takes into purview the mind, the body, and the soul of man with its aim of reaching Divinity. The body must be purified and strengthened through Ashtanga Yogas-Yama, Niyama, Asanas, and Pranayama. The mind must be cleansed from all gross through Prathyaharam, Dharana, Dhyanam, and Samadhi. Thus the soul should turn inwards if a man should become a yogic adept. Knowledge purifies the mind and surrender takes the soul towards God. 

1. HEADSTAND [ SIRSASANA]
2. SHOULDER STAND [ SARVANGASANA]
3. PLOUGH (HALASANA)
4. FISH [MATSYASANA]
5. SITTING FORWARD BEND [ PASCHIMOTHANASANA]
6. COBRA [ BHUJANGASANA]
7. LOCUST [ SALABHASANA]
8. BOW [ DHANURASANA]
9. HALF SPINAL TWIST [ ARDHA MATSYENDRASANA]
10. CROW [ KAKASANA]
11. STANDING FORWARD BEND [ PADA HASTHASANA]
12. TRIANGLE (TRIKONASANA)

Full details for 12 Aaasana

[1]  HEADSTAND [ SIRSASANA]

What is Sirsasana ( Headstand)

Sirsha means ‘head’ and ‘asana’ means ‘posture’, so Sirsasana is an asana done on the head. The Sirsasana or Headstand Pose is the king of all asanas as it is a pose that involves balance on the head. It is an advanced yoga asana that must be attempted under the guidance of a yoga instructor. This asana is very popular due to its multiple health benefits. It speeds up blood circulation and ensures the brain receives sufficient, well-oxygenated blood.

How to do Sirsasana - Step By Step Instructions

1. Get on your hands and knees with your wrists under your shoulders and your knees under your hips.
2. Bring your forearms to the floor, keeping your elbows directly under your shoulders.
3. Clasp hands around the opposite elbow. Adjust as needed to ensure your elbows are shoulder-width apart.
4. Release your hands from your elbows.
5. Clasp your hands together on the floor, interlacing your fingers (tuck the bottom pinky into the basket of your hand to avoid squishing it).
6. Place the crown of your head on the floor. The very top of your head should be down neither too far forward nor back. The back of your head will rest at the bases of your thumbs rather than your hands holding your skull.
7. Lift your hips and straighten your legs as if you were doing.
8. Carefully walk your feet toward your head until your hips are as close to over your shoulders as possible.
9. Next is the trickiest part of the pose: lifting your feet off the floor. Two methods work best for beginners.

Benefits of Sirsasana

• Relieves Stress
• Increases Focus
• Improves Blood Flow To The Eyes
• Increases Blood Flow To The Head And Scalp
• Strengthens Shoulders And Arms
• Improves Digestion
• Helps To Flush Out The Adrenal Glands
• Decreases Fluid Build-Up In The Legs, Ankles, And Feet
• Develops Strength In The Core Muscles
• Stimulates The Lymphatic System 

[2] SHOULDER STAND [ SARVANGASANA]

Introduction of Sarvangasana

  Shoulder Stand Pose. The word ‘sarvanga’ means the entire body. From the final position of asana, it can be deduced that it has a favorable effect on the entire body. It is strongly advised to attempt this posture first in parts and then complete the pose only after a few weeks of initial training.

How to do Sarvangasana – Step by Step

• Raise high the legs together enough to make a right angle with the body. Keep the knees straight and the body above the hip joint on the ground undisturbed.
• At this stage, still exhaling, raise the arms and hold the waist, and push the body up as far as possible. Put all the body weight on the arms and rest on the elbows, with the legs thrown upwards.
• When this position is firmly secured, by careful manipulation, make an attempt to shift the hands slowly towards the waist, with the fingers extended to the back of the hip-bones and the thumbs pressed lightly on both sides of the navel.
• Set the chin in the jugular notch and place the full weight upon the shoulders, the neck, and the back of the head (final position). Complete the above steps in 4 seconds, while exhaling.
• Maintain this pose as long as convenient, but not longer than two minutes, breathe normally slow, rhythmic, and natural.
• Return to starting position: slowly bend the knees and then gently lower the hips towards the mat, supported by the hands in 4 seconds, while inhaling.
• Release the hands from the back and assume the starting position.
• Take a few deep breaths and then rest a while, breathe normally.

Benefits of Sarvangasana:

• Causing or relating to the constriction or dilatation of blood vessel
• Temporary replacement of the abdominal and pelvic viscera.
• Relief in the case of constipation, indigestion, headache, giddiness, neurasthenia, functional disorders of the eye, 
• The ear, the nose, and the throat as well as general and sexual debility.
• Wholesome effects of gravity-pressure on the various organs of the body above the waist including the vital endocrine glands.
• Relief in the case of constipation, indigestion, headache, giddiness, and neurasthenia.
• Functional disorders of the eye, the ear, the nose, and the throat and general and sexual debility.
• Very effective for an increase of blood flow toward the brain.
• Balances the circulatory, respiratory, digestive, reproductive, nervous, and endocrine systems, boosting the immune system
• The flexibility of the cervical spine is improved– favorable effect on the nerves.
• Sagging of the lower abdomen is improved by toning the muscles; also helps prevent hernia
• Releases the normal gravitational pressure from the anal muscles, relieving hemorrhoids

[3] PLOUGH (HALASANA)

Hal = plow, Asana = posture or pose. This yoga pose gets its name from the plow – a popular farming tool commonly used in Indian agriculture to prepare the soil for sowing crops. Like its namesake, this pose prepares the ‘field’ of the body and mind for deep rejuvenation. Parsva Halasana is an advanced variation of the Halasana.

How to do Halasana (Plow Pose): Steps

• Lie on your back with your arms beside you, palms downwards.
• As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.
• Continue to breathe normally and support your hips and back with your hands, lift them off the ground.
• Allow your legs to sweep at a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.
• Hold this pose and let your body relax more and more with each steady breath.
• After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.

5 Benefits of the Halasana

• Strengthens and opens up the neck, shoulders, abs, and back muscles.
• Calms the nervous system, and reduces stress and fatigue.
• Tones the legs and improves leg flexibility.
• Stimulates the thyroid gland and strengthens the immune system.

[4] FISH [MATSYASANA]

What is Matsyasana

The Sanskrit word Matsya means fish. Therefore we call this pose in English a Fish Pose. Matsyasana or Fish Pose, helps boost your body’s energy and fights feelings of fatigue. This pose helps stretch your upper body muscles. When performed this posture resembles a fish. The cross-legged knees look like the tails of a Fish. Besides this, the curved torso resembles the body of a fish. Matsyasana (Fish Pose) differs from Matsyendrasana (Lord of the Fishes Pose). The terms are often confused. The Fish Pose is a reclined back bending Pose; whereas the Lord of Fishes Poses is a seated spinal twist.

How to Practice Matsyasana

• Step 1- Sit in Lotus Posture. Have a couple of slow and deep breaths.
• Step 2 - Bend slowly backward and lie on the floor without releasing Lotus Posture. Support your body with your forearms and elbows while bending backward.
• Step 3- Lift the chest a little upward. Turn the crown of the head towards the floor. Make an arch of the back to the maximum comfortable extent.
• Step 4- Hold on the big toes with elbows touching the floor. Now the body is supported by the legs, buttocks, and head.
• Step 5- Breathe slowly. Keep the position as long as it is comfortable.
• Step 6- To release the position, bring down the back to the floor and straighten the head. Come back to sitting posture by placing the palms on the floor. Release the Lotus Posture.
• Step 7- Repeat Step 1 to Step 6 with the legs crossed on the opposite side in Lotus Posture.

Duration

The initial duration may be 30 seconds to two minutes. However, one may extend the duration to four to five minutes.

Matsyasana Benefits

• Good for Constipation, Indigestion, and Piles
• Improves the functions of the Pelvic Region
• Good for Asthma and Bronchitis
• Tones up Cervical Region
• Improves disorders of menopause and periods
• Stretches the chest and neck
• Helps relieve tension in the neck and shoulders

[5] SITTING FORWARD BEND [PASCHIMOTHANASANA]

What is Paschimottanasana?

Paschimottanasana happens to be a classic yoga pose that means ‘Seated Forward Bend’ pose in English. Siva Samhita describes this posture as one of the four important postures. However, it calls this posture by the name Ugrasana (Stern Pose) and describes it with a little variation. Yet another Yoga Text Hatha Tattva Kaumudi calls it Pascimatana Bandha and Pascimatana Asana. The text rates this posture as the best yoga posture. In a way that is clearly seen by the Yoga Texts, it is one of the important postures.Pascimottanasana is a combination of three Sanskrit words: paścima, uttāna, and āsana. paścima means “west” “the back part” or “dorsal.” uttāna means “straight” or “extended.” āsana is “posture”. It literally means the Extended Dorsal Bend. The word paścimatāna denotes the Posterior Path or Sushumna Nadi. The practice of this posture activates the said psychic energy channel. This is the reason why this posture has got this name. Hence it is The Posture of Sushumna Nadi. The point is Extended Dorsal Bend and Intensive Forward Bend are not the correct translations; whereas The Posture of Posterior Psychic Energy Path or The Posture of Sushumna is the opt one.

Paschimottanasana Steps by Step

• Step 1- As a first step, sit with legs outstretched and closer yet not touching each other. Keep your hands on your knees. Then, straighten your torso to keep the spine erect. Take a deep breath and expand the chest.
• Step 2- While exhaling, bend forward from the hips without making a curve of your lower spine. After that, try to catch the big toes with your thumb and fingers. If not possible, hold the farthermost part of the leg possible. For example, hold your ankle. If you raise up your seat with a folded blanket, you can reach out a little farther.
• Step 3- After that, Inhale, keeping your legs straightened by your arms without giving any pressure on your back. Exhaling, bend the elbows and slowly bring the torso down towards the legs. Then, try to touch the knees with your forehead. If not possible, keep it at the maximum possible level. Breathe normally and keep the position as long as possible.
• Step 4- Finally, release the position and repeat the steps five times.

Benefits of Paschimottanasana

Paschimottanasana benefits the body in many different ways, particularly if it is practiced regularly. Listed below are some of the key benefits associated with this yoga pose:

•  Helps Stretch the Body
• Tones your Body
• Improves your Body’s Functioning
• Stress-Buster
• Helps Reduce Menstrual Pain
• Decreased Anxiety
• Corrects Body Posture
• Improves digestion
• Regulates menstrual discomfort
• Good Sleep
• Regulates diabetes
• Manages Erectile Dysfunction

[6] COBRA [ BHUJANGASANA]

What is Bhujangasana (Cobra Stretch)

Bhujangasana (Cobra Stretch) comes from the word bhujanga meaning cobra or snake and asana meaning pose. Bhujangasana is also known as Cobra Stretch. Bhujangasana or Cobra Stretch is a solution to solve these and many other problems, just sitting (or lying down) at home! Bhujangasana, the Cobra Pose, is a pose that you do while lying down on your stomach. It gives your body (especially the back), a good stretch that melts your stress away almost instantly

Bhujangasana Steps by Step

• Step 1- Lie on your stomach. Bend your elbows fully and place your palms on the floor at shoulder level. Have a couple of normal breaths. Before going to the next step, exhale.
• Step 2- By inhaling, bend your back raise your torso, and straighten your hands. Arch your neck and raise your head. Keep your eyesight in the upward direction.
• Step 3- Keep your thighs, hips, and legs touching the floor. if you could not straighten the hands fully, adjust your elbows to keep your arms with a little bend. Keep the position. Breathe normally. Before releasing the pose, inhale.
• Step 4- By exhaling, bring down your torso and head to the position in Step-1. Have a couple of normal breathing.

Duration

Initially, the posture may be kept for a duration of one or two minutes and gradually it can be extended up to five minutes.

Benefits of Bhujangasana (Cobra Stretch)

• Opens up the shoulders and neck to relieve pain

• Tones the abdomen

• Strengthens the entire back and shoulders

• Improves flexibility of the upper and middle back

• Expands the chest

• Improves blood circulation

• Reduces fatigue and stress

[7] LOCUST [ SALABHASANA]

Introduction 

Shalabhasana is a prone lying yoga posture. Swami Vishnudevananda of Swami Sivananda Yoga Lineage describes this posture in his yoga book in the year 1960. Before that, we could not find any mention of this posture in medieval yoga texts. However, we could not rule out the possibility that this posture might have been in traditional yoga practice. Shalabhasana is the combination of two Sanskrit Words. Shalabh and Asana. Shalabh means a grasshopper or a locust and Asana means a yoga pose. In the final position of this pose, it looks like a locust. Hence this name. In English,, it gets the name Locust Pose.

Shalabhasana Step by Step 

• Step 1- Lie on your stomach with arms placed on the floor closer to the body and palms should face down. Place the legs close together with the soles facing up.
• Step 2- Stretch the chin forward and keep it resting on the floor. Take a couple of deep breaths.
• Step 3- Inhaling, raise the legs up together to the most convenient possible height. The legs should be straight.
• Step 4- Breath Normally. Keep the position as long as it is comfortable. Then release the position exhaling by bringing back the legs to the floor.

Duration

One may keep the final position for one or two minutes and repeat the steps for four or more rounds taking adequate rest between the rounds.

BENEFITS OF SALABHASANA

• It helps to reduce abdominal fat and tone the abdomen.
• It helps to strengthen your back muscles.
• It helps in repairing your entire spinal cord and replenishes it.
• It strengthens your neck muscles, rectifies neck pain, and repairs defects in the neck joints.
• It encourages digestion by improving the activity of the intestines by stretching them.
• It helps in rectifying urinary disorders.
• It strengthens the reproductive system.
• It helps in strengthening the uterus.
• It helps to decrease constipation.

[8]  BOW [ DHANURASANA]

Introduction 

Dhanurasana has been named after the shape the body takes while performing it – that of a bow. Dhanu means bow and asana means posture or pose. Just as a well-strung bow is an asset to a warrior, a well-stretched body helps keep you flexible with a good posture. What is Dhanurasana? The Dhanurasana is one of the 12 basic poses mentioned in Hatha Yoga. It is a Sanskrit word that means ‘bow pose’ in English. ‘Dhanur’ is the Sanskrit word for ‘bow.’ The pose is named so because it resembles an archer’s bow. Since this pose requires quite a bit of balancing ability, it is advisable to get accustomed to simpler poses before you attempt the bow pose.

How to Practice the Dhanurasana

• Step 1: Lie down flat on your stomach and place your hands parallel to your torso, with the palms facing upward. Your feet should be hip-width apart.
• Step 2: Inhale deeply and lift your feet off the ground, bending your legs at the knees.
• Step 3: Simultaneously, lift your hands off the ground and hold your ankles gently. Keep your feet hip-width apart for better balance.
• Step 4: Once you have steadied yourself in this pose, lift your chest and shoulders further upward, as much as you can. Simultaneously, work towards bringing your feet closer to your back too. Remember to keep your head facing forward and your abdomen pressed against the floor.
• Step 5: Hold this pose for a few seconds, inhale and exhale deeply, and gently release your ankles. Then, lower your feet, your chest, and your head back on the ground.

Dhanurasana Benefits

• Stretches the abdominal muscles and improves the digestion process
• Improves the strength in your ankles, thighs, chest, neck, and shoulders
• Helps tone your abdominal region
• Tones your back and improves spinal flexibility
• Helps open up your chest region and facilitates better breathing 
• Alleviates neck strain and helps cure neck pain

[9] HALF SPINAL TWIST [ ARDHA MATSYENDRASANA]

Introduction

Ardha Matsyendrasana, also known as the Half Lord of the Fishes Pose, is an advanced yoga pose that offers a variety of benefits. This posture can improve hip and spine flexibility, help to stimulate the digestive system, and promote a feeling of calm and relaxation. Ardha Matsyendrasana is a yoga posture that belongs to the group Matsyendrasana. This pose is the most popular among its group of poses. It is an easier variant of the full form of advanced-level Matsyendrasana.

Ardha Matsyendrasana Step by Step

• Step 1-Sit with your legs stretched out. Bend the right leg and place the right foot on the floor outside of the left knee with toes facing forward.
• Step 2-Bend the left leg and bring the foot to the right buttock. The left heel should touch the right buttock and the outside of the left leg should be on the floor.
• Step 3-Hold the right foot or ankle with your left hand placing the arm outside of your right knee so that the left armpit should be closer to your right knee. Sit straight.
• Step 4-Raise your right hand to shoulder level horizontally and fix the eye-sight on your fingers. Slowly twist the torso to the right with the arm, trunk, and head. Eyesight should move with your fingers.
• Step 5-Now bend the right elbow and place the right arm around the back of the waist. The back of the right hand should go around the left side of the waist.
• Step 6-Reverse the steps to release the posture and repeat it with the other side.

 Duration

Initially, a practice of one or two minutes on each side is enough. Gradually, it may be extended to a duration of five minutes on each side.

Health Benefits of Ardha Matsyendrasana

• spine strengthens the spinal column by alternating contraction and relaxation
• improves lung capacity when practiced regularly.
• Improves digestive system.
• The reproductive system is toned.
• Helps to relax the mind. You will feel less stressed and will be able to sleep better.
• Aids in the treatment of mental illnesses such as anxiety and depression.
• Constipation can also be avoided by doing the seated twist pose.
• It improves blood circulation in the brain 
• It aids in the reduction of respiratory issues such as asthma.
• The twisted position improves venous blood flow in the abdominal region by suspending the breath.

[10]CROW [ KAKASANA]

Introduction

Kakasana is one of the traditional yoga practices which has been in practice among different yoga lineages. It is an intermediate-level arm-balancing yoga exercise. It was found mentioned in Sritattvanidhi for the first time in the 19th century CE. Kaka in Sanskrit means a crow and Asana means a yoga position. In the final position of the pose, it looks similar to a crow. Hence it gets the name Crow Pose. Crow Pose in Sanskrit is Kakasana; Kaka translates to ‘crow’ and asana means ‘pose’.Although these poses might look alike on the mat and even stimulate the same muscles, they are not entirely the same.

How to do Crow Pose (Kakasana)

• Stand on your mat, with your feet shoulder-width apart.

• Bend forward, allowing your knees to bend and placing them against the back of your upper arms, just above your elbows.

• Maintaining the connection between your arms and knees, place your hands on the floor. Hands should be parallel, with fingers spread apart. Your back should be rounded, with the tailbone tucked in.

• Look forward toward the floor in front of you and shift your weight onto your hands. Actively push down through the heels of your palms, and your knuckles and fingertips.

• Lift your feet off the floor, one by one, and pull them up toward your hips. Keep your heels tucked towards your buttocks. Your big toes will be pointing slightly toward each other.

•  If you are stable, press through your hands to straighten your arms as far as possible.

• Hold the pose steadily as long as comfortable and breathe evenly 

Duration

Initially while mastering the Pose, a duration of one or two minutes is enough. This may be extended up to five minutes.

Kakasana Benefits

• Crow Pose strengthens arms, wrists, and stomach muscles.
• It improves focus and balance. This makes it easy to perform advanced-level yoga poses like Pincha Mayurasana.
• Kakasana boosts the functions of the internal organs of the stomach.
• It reduces belly fat and thereby aids in weight management.

 11. STANDING FORWARD BEND [ PADA HASTHASANA]

 

Introduction

Pada Hastasana is a standing forward bend. We call it a modern yoga posture since medieval yoga texts did not mention it. However, posture has a place in all modern styles of yoga. Hence it might have been in practice traditionally for a long time without any documentation. In the latter, we place the palms on the floor; whereas, in the former, we insert the palms under the feet. पाद (pāda) in Sanskrit means foot. हस्त (hastā) means handheld and आसन (āsana) is a yoga posture. Therefore it may be better understood as Handheld Foot Pose. Also, most people like to call Hand To Foot Pose.

Pada Hastasana Step by step 

• Step 1-Stand upright with feet together. Take a couple deep breaths.
• Step 2-Then Raise both hands up and bend forward exhaling. Ensure that the lower part of the body below the hips should be straight and vertical.
• Step 3-Place the fingers underneath the soles or toes. The forehead should touch the knees. If it is not possible, it should be as closer as possible.
• Step 4-This is the final position. Breath normally. Keep the position as long as possible. To release the pose, come back to the standing position inhaling.

Duration

The duration in the final position should be four to five minutes. For beginners, this may not be possible. Hence they may go for multiple rounds to reach the total duration target.

Pada Hastasana Benefits

• Reduces Belly Fat
• Improves Spine Health
• Improves Hamstring Muscle Flexibility
• Boosts Digestive Functions
• Increased Circulation to Brain
• Pada hast-asana is a very effective practice to remove abdomen fat.
• It is very useful in digestive disorders.
• Gives a nice stretch to the thigh muscles.
• Good practice to increase the height.
• Increases the strength of thigh muscles and calf muscles.

12. TRIANGLE (TRIKONASANA)

What is Trikonasana?

The word 'Trikonasana' comes from the Sanskrit words, 'Trikona' meaning three corners, and 'Asana' meaning posture. In trikonasana yoga, the person extends their legs apart without bending the knees, wherein hands are spread apart, forming an angle of 90 degrees between the upper and lower part of the body. Trikonasana yoga or Triangle pose exercise is a standing posture exercise that brings strength, balance, and body flexibility. There are many variations in trikonasana steps or the procedure of trikonasana. Generally, its three types include Baddha Trikonasana, Parivrtta Trikonasana, and Utthita Trikonasana.

How to do Trikonasana Yoga

• Stand straight. Separate your feet comfortably wide apart.

• Turn your right foot out by 90 degrees and your left foot in by 15 degrees.

• Now align the center of your right heel with the center of the arch of your left foot.

• Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both 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 the floor. Keep both arms in a 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 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.

Trikonasana Benefits

• Strengthens the legs, knees, ankles, arms and chest
• Stretches and opens the hips, groins, hamstrings, calves, shoulders, chest, and spine
• Helps improve digestion
• Reduces anxiety, stress, back pain, and sciatica