Palisadian-Post Yoga Pose of the Month: Triangle
I had so much fun teaching Palisadian Lee Calvert the Triangle pose (Trikonasana). She has not only been a badminton champion for decades, but also a table tennis champ as well.
And now, at 93 years old, she is giving yoga a try! With the energy and enthusiasm of a teenager, she makes this pose look easy.
Yoga is especially beneficial for the older population as it helps maintain balance, keeps joints flexible, and maintains bone health and muscle mass.
Benefits of Triangle Pose:
- Deep stretch for the hamstrings, groin and hips
- Opens the chest and shoulders
- Helps relieve lower back pain and stress
- Aids sluggish digestion
- Strengthens the core and legs
Modifications:
- If you feel unsteady in the pose, place your back heel against a wall.
- Only lower your hand as far down as your flexibility permits.
- If you have medical conditions, talk to your doctor before practicing this or other yoga poses.
Instructions:
- Start by standing with your feet hip-distance apart with your arms alongside your body. Take a few slow deep breaths in and out through your nose to center and calm yourself.
- Next, step your feet wide apart, approximately four to five feet, making sure that your heels are aligned with each other.
- Turn your right foot out 90 degrees so that your toes are pointing to the side, while pivoting your left foot slightly inward.
- Raise your arms to the side so that they are shoulder-height and parallel to the floor, with your palms facing down.
- Inhale through your nose and on the exhale, lower your right hand toward your right shin or ankle, depending on your flexibility. At the same time, lift up your left arm with your palm facing forward and fingertips reaching toward the sky.
- Gently turn your head to gaze at your left thumb, or straight ahead if you have a neck injury.
- Hold this pose for up to one minute. To come out of the posture, inhale through your nose as you lift your torso and lower your arms. Exhale through your nose as you turn to the left, reversing the position of your feet and repeating on the other side of your body.
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