Our erect posture is the primary reason that we human beings are the dominant species on this planet. Thanks to millennia of evolution of the body and the mind, we now have the ability to harness the bounty of the Earth. But one look at most urban dwellers and I start doubting the validity of these statements. Children and adults with hunched spines, protruding necks, slipped discs and severe knee and back pain dominate the landscape. We are gifted with a body that can climb mountains and thread needles with equal ease, but it is up to each individual to use the gifts given to them, in the optimum way. Take the spine and spinal column for example; it is a dynamic structure that helps you live efficiently and keeps you alive. Yet, most of us notice it only when it is in pain and need. Everyday attention is needed to maintain its efficiency and, in turn, the good quality of your life and health. Incorporate the following posture into your daily exercise regimen or practise it two or three times a day, even in the middle of your work time. It stretches the spinal muscles, releases tension between the vertebral discs by virtue of bending to one side, and helps you inhale more oxygen.
Supported Trikonasana (Triangle Posture)
Caution: Pregnant women in their second trimester onwards need to be careful, and those with recent spinal injuries should avoid this posture.
Stand with your back against the wall.
Bring your feet approximately a metre apart, place the back of your heels and the back of your torso firmly against the wall.
Bring your arms up sideways in level with your shoulders.
Turn your right foot out sideways and slowly bend your trunk sideways to the right.
Make sure that the back of your body is pressed to the wall. Don’t let your left hip pull forward.
Don’t strain to touch the right foot, but go down only enough to feel a stretch on your side. Breathe deeply and hold the posture for four to five breaths.
Slowly slide up, turn your right foot back to normal.
Turn the left foot out and repeat the process for the left side.
