Posts Tagged ‘Baddha Trikonasana’

WORLD PEACE DAY NOVEMBER 17 Celebrate with a Peaceful Yoga Practice

November 16, 2011

Shanti, Santhi or Shanthi (from Sanskrit शान्तिःmeans peace, rest, calmness, tranquility, or bliss)

In honor of World Peace Day, try a Peaceful Yoga Practice:

Begin in Salutation Seal (Anjali Mudra or Hrdayanjali Mudra) for a few minutes of Centering:
Come to a comfortable seated pose, bring your hands together in Prayer Position at Heart’s Center.
Insure your hands and fingers line up, press your hands together gently.
Bow head slightly

Try chanting the Buddhist Compassion Mantra  ” OM MANI PADME HUM” (translation: ‘Hail the jewel in the lotus’)

Switch the cross of your legs for balance

Do a few Cat & Cow Stretches to warm up your spine

Rainbow Side Stretch (each side)

Seated Twist (both sides)

Transition into table,

Thread the needle stretch (each side)

Down Dog, Walk the Dog

Rag Doll

Recenter, perhaps repeat ” OM MANI PADME HUM”  (3x’s)

Active Crescent Moon Side Stretch

Come to the top of your mat
*Beginning Sun Salutation A to Down Dog

Step your Right Foot forward into Lunge
Bring your Left hand to your left hip, Left Heel rotates Down to the mat,
Invert your Right hand (Palm Facing Up),
Inhale into Peaceful Warrior (variation of Warrior 1)-hold for a few breaths

Straighten your Right Leg, turn hips and torso to the left side and add a mini side stretch toward your back leg,
Peaceful Triangle (variation of Triangle)-hold for a few breaths

Inhale back to torso center

Exhale and transition into Lunge (Right Foot forward)
One hand on either side of your front foot, up on your back toes or down on your back knee.

Step your Left Foot next to your Right foot

Look up with a flat back,

Exhale Fold Forward

Inhale reverse Swan Dive Back to Tadasana

Repeat from * with Left Leg forward

Half Moon Balance (Modification:  Hold Left Foot with Left Hand) -each side

Goddess

Yoga Squat

Table

Down Dog 

Child’s Pose

Roll to Sit
Fish Pose
Knees to Chest
Bridge or Wheel
Happy Baby
Rotated Stomach Posture

Savasana-” OM MANI PADME HUM”  (3x’s)

 

 

 

 

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Peaceguy’s Prayer

May the people on this planet be changed.
Changed from hatred to love,
Changed from greed to giving,
Changed from selfishness to selflessness,
Changed from apathy to action,
Changed from jealousy to joy over someone’s accomplishments,
Changed from intolerance to acceptance,
Changed from being destructive to being constructive,
Changed from fighting to peace,
Changed from killing to protecting life,
Changed from censorship to freedom,
Changed from ignorance to education,
Changed from fearing our differences to rejoicing our variety.

May we each take it upon ourselves to feed the hungry, cure the sick,
house the homeless, educate the illiterate, love the unloved,
compete to do the right thing instead of winning at any cost,
make heros that teach our children to
make the world a better place instead of glorifying violence and war,
stand up and speak out against things that are wrong
instead of sitting back and waiting for someone else,
demand honesty from our governments,
demand honesty from ourselves.

May we each take responsibility for our own actions
and realize that by refusing to change ourselves,
we condone all the evils in the world.
If one person changes they teach others by example,
who in turn change and teach more,
one person becomes as a pebble rolling down a mountain,
picking up more pebbles as it continues,
becoming an avalanche of change.
It can happen, it must happen, it will happen.

(To make this prayer work, you have to change yourself. 
Copyright 1997 Don Morris. Feel free to use this anywhere and any place. All I ask is to reference this website if you do.)

LEARN MORE about Peace Guy’s Mission HERE 

 Please note International Peace Dayis always celebrated on September 21.

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Utthita Trikonasana (Extended Triangle – three corner or three angle posture)

July 29, 2011

I ran into Isosceles. He had a great idea for a new triangle! – Woody Allen

A triangle has three sides and is made of straight lines. it’s the simplest polygon.
A triangle may be classified by how many of its sides are of equal length or by what kind of angles it has.

Trikonasana is a standard standing asana used in most yoga styles. Triangle Pose is a  great stretch for your knees, thighs and ankles, hips hamstrings and calves.  It helps relieve stress and improves digestion.  It’s a good asana for back pain relief and can be done through the second trimester of pregnancy.

Let’s start with a basic, standard Triangle Pose:

Take a nice, wide stance (feet are 3-4 feet apart)

Rotate your feet:  Right foot points to the right.  Left foot turned in slightly.  Either line up your heels or the heel of your front foot and the instep of your back foot.
Inhale, Raise your arms to shoulder height, parallel to the floor

Exhale and reach your Right arm out over your right leg.  Bend from the hip/pelvis* (not the waist) out over your straight Right leg.

Your Right hand can rest on your leg, ankle or big toe side or little toe side of your foot.
Raise your Left arm to the sky.

Drishti or gaze is at your left fingers or down to your right toes.

Hold for several breaths, then switch sides.

You can come to Triangle Pose from Mountain or Lunge Pose

The focus in Triangle is to keep your shoulders and hips in alignment.  It does not matter where your right hand rests.  Try practicing this asana against a wall for proper alignment (keeping your heels, hips, shoulders and head against the wall).

*Find your pelvis:  Have a seat on a hard surface. The two points on your bottom are your ‘Sit Bones,’ Place your hand on your hips this is your pelvis, bend at this joint.

Now that we have mastered Trikonasana let’s try some variations:

Supported Triangle:
Option 1:  Place your supporting hand on a block or chair seat

Option 2:  Bend your front knee slightly, place your support hand above your knee


With a Bind:
Half Bound – Come into triangle.  Lower your Left arm behind your back reaching to your inner Right thigh.

Bound Triangle (Baddha Trikonasana) – Come into triangle.  Lower your Left arm behind your back, Bring your Right arm in front of and under your Right thigh.  Clasp hands behind your back. (use a strap if a full bind can not be accomplished)

Prayerful Triangle:
Come to a standard Triangle Pose

Bring hands together in prayer position at heart center


Extended Triangle:

Come into triangle, bring your Right (supporting hand) to the outside of your Right foot.  Lower your Left Arm next to your Left Ear.  Left Fingers are pointing to the front of the room, Drishti is up.

Parivrtta Trikonasana (Revolved Triangle or Reverse Triangle):
Take a nice, wide stance (feet are 3-4 feet apart-this asana is easier with a shorter stance)

Rotate your feet:  Right foot points to the right.  Left foot turned in slightly.  Either line up your heels or the heel of your front foot and the instep of your back foot.

Inhale, Raise your arms to shoulder height, parallel to the floor

Exhale and turn (twist) your torso to the Right.  Square hips to front edge of mat as much as possible.  Ground into your left heel

On your next Exhale, bend forward from your hips and reaching your Left Hand to your Right leg or ankle, floor or block on the outside of your Right leg

Right Arm is extended up to the sky

Drishti is to the right fingers or down to the right toes

Peaceful Triangle:
Take a nice, wide stance (feet are 3-4 feet apart-this asana is easier with a shorter stance)

Rotate your feet:  Right foot points to the right.  Left foot turned in slightly.  Either line up your heels or the heel of your front foot and the instep of your back foot.

Inhale, Raise your arms to shoulder height, parallel to the floor

Exhale, reach your Left arm down your left leg to your calf.

Open your heart Chakra in a mini backbend, reaching your Right arm up and back.  Right fingers point behind you, forearm is next to your Right ear.

Drishti is to the sky

Hold for several breaths, then switch sides.

Wide Angle Triangle:
Come to Five Pointed Star:  nice, wide stance (feet are 3-4 feet apart).  Toes remain pointing forward.  Arms shoulder height and parallel to the ground

Exhale, Twist from the waist and windmill your arms.  Lower your Left hand to the floor (or block or chair seat) between your feet.  Your Right arm is extended straight up

Drishti is to your raised arm

Hold for several breaths, then switch sides.

Balancing Triangle or Tumbling Triangle
Take a nice, wide stance (feet are 3-4 feet apart-this asana is easier with a shorter stance)

Rotate your feet:  Right foot points to the right.  Left foot turned in slightly.  Either line up your heels or the heel of your front foot and the instep of your back foot.

Inhale, Raise your arms to shoulder height, parallel to the floor

Transition your weight to your Right foot and slowly begin to raise your Left leg into the air

Lower your Right hand to your Right Calf

Hold for several breaths, then switch sides.

This pose is similar to half moon balance, except your hand is on your calf (instead of the floor) and you don’t rotate your hips open.

Similar Poses:
Gate Pose is like a kneeling triangle
Half Moon Balance is like tumbling triangle
Revolved Half Moon Balance

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