8 Hasta Mudra (Hand Postures) That Help With Yoga and Meditation

Yoga is the ancient science of India. The great yoga gurus of India have created this science with thousands of years of experience and difficult penance. This great tradition of yoga includes great ascetics like Gautama Buddha and Lord Mahavira.

Have you ever looked closely at Mahatma Buddha? The hands of Lord Buddha sitting in meditation are always in a special position. This position of hands is called mudra/hand pose in Yoga Science. In English, these are called Mudras or Hand Gestures.

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This sign language usage is not only called in yoga but also in meditation. Postures are also used extensively in Indian dance traditions such as North Indian Kathak or South Indian Kathakali, Mohiniattam, Bharatanatyam or Kuchipudi, Gotipua dance, etc.

How to perform Trikonasana?

The Triangle Pose is always performed in two parts -

  • Facing Left
  • Facing Right

Steps To Perfom Trikonasana

  • Begin with standing on feet one leg-length apart.
  • Unbent the knees.
  • Turn the left foot completely outside.
  • Right foot less than 45o to inside.
  • Keep the heels in line with the hips.
  • Spread out the arm to the sides parallel to the ground. Palm facing the ground.
  • Extend the trunk as far as possible to the right. While the other arm remains parallel to the ground.
  • Left-arm is dropped so that the left-hand reaches the floor to the front of the left foot, with the palm down.
  • Right-arm is extended vertically, and the spine and trunk are gently twisted upwards to the right.
  • Using the right- arms as a lever, whereas the spine remains parallel to the ground.
  • Repeat the same trick on the other side.

Benefits of Trikonasana (Triangle Pose)

By practicing Trikonasana regularly, you can avail the following benefits -

The physical benefit of practicing Trikonasana

  • This exercise helps to strengthen and stretches the legs.
  • Trikonasana stretches the hip and spine and increases flexibility.
  • Expands the chest and shoulders.
  • It Stretches spinal muscles and increases the spinal range of motion.
  • Triangle Pose helps to increases neck mobility.
  • It helps the body to inhale fresh oxygen and nutrients.
  • Strengthens and tones the muscles of the thighs.
  • Helps to Relieves upper back tension.
  • Stretches calf muscles, hamstrings and hip muscles.
  • Improves the sense of balance by keeping the feet and ankles in space.

The Mental benefit of practicing Trikonasana

  • Increases mental and physical stability.
  • Trikonasana helps to stimulate all the abdominal organs and improves digestion.
  • Reduces stress and cures anxiety.

Variations of Trikonasana

Baddha Trikonasana (Bound Triangle Pose)

This variation of the simple triangle pose is a bit challanging. In this, when you are in the triangle pose, move one of your hand behind your back to touch your hip and other hand under your thigh and touch the fingers of the first hand. This posture is great for strengthening legs.

Baddha Parivritta Trikonasana (Bound Revolved Triangle Pose)

Another advanced variation of the triangle pose, practicing this pose can easily lead to injuries and therefore should be practiced under supervision of a trained yoga professional.

Parivritta Trikonasana (Revolved Triangle Pose)

Practicing this pose will strengthen and stretch your legs and hips. It is a challanging twisting pose and can be difficult for many yoga beginners.

Supta Trikonasana (Reclining Triangle Pose)

Another twisted variation of trikonasana. In this your pelvis remains in one position wherease your shoulder rotates. But it can be difficult as you trun your spine you can easily loose your balance.

Things to Keep in Mind When Practicing Triangle Pose

  • Do warm up before doing this asana.
  • Make sure to proceed with the asana slowly and steadly otherwise its easy to loose balance.
  • Don't perfom trikonasana if you are suffering from migraine, high blood pressure, diarrhoea or back injuries.

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