“Trikona” means triangle. Since this Asan when demonstrated gives the appearance of a triangle, it bears the name Trikonasan.
Stand erect keeping the feet two or three feet apart. Now stretch your arms wide on the sides in a line with the shoulders. The palms should fall downwards. Bend to the left slowly and touch the left toes with your left hand. Remain thus for 5 seconds and slowly return to your standing position. Do not bend your legs or hands when you bend down or when you get up. From the standing position bend to your right next and touch your right toe with the right hand. Remain for 5 seconds in this position and then come back to your original standing position. Repeat thus 4 times. This is Trikonasan
Trikonasan tones up the spinal nervers and the abdominal organs, increase peristalsis of the bowels and invigorates the appetite. Constipation is relieved. The body becomes light. Those who suffer from a shortening of the legs due to a fracture of the hip or thigh bone or bones of the leg will be benefited by this Asan. The trunk muscles are contracted and relaxed and stretched. The spine is bent laterally on both sides and the muscles are fully stretched. This Asan keeps the spine very elastic.
“Sava” means ‘dead body’. When one performs this Asan it gives the appearance of a dead body. So it is named Savasan. This is a closing pose. You should do this after doing all the other exercises.
Spread a soft blanket and lie supine (on the back). Keep the hands on the ground by the sides. Let the legs be straight. Keep the heels together and the toes separated. Now relax all the muscles of the body. Breathe slowly and rhythmically. Give up planning and scheming. Keep your eyes closed. Relax all the muscles, the nerves and the organs. Start the relaxation process from the toes upwards. Then proceed to the calf muscles, gastronemius, soleus and plantaries muscles, muscles of the neck, face, etc. Decide on a system. See that the abdominal organs, the heart, chest and the brain are also relaxed. Do not sleep. In this pose you will enjoy perfect peace, ease, comfort and relaxation.
The pleasant and exhilarating feeling can only be realized by those who can successfully do this Asan. Words cannot adequately describe the peace which the practitioner enjoys. Every one of you should enjoy it. If you are tired from hard work, perform this Asan for 5 minutes. You will be fit again to consider your hard work with the same old vigour. This is a blessing for all hard workers.
Empty the lungs by strong and forcible expiration. Now contract and forcibly draw up the intestines and also the navel towards the back, so that the abdomen rests against the back of the body high up in the thoracic cavity. He who practises this Bandha constantly conquers death and becomes young. This helps a lot in keeping up Brahmacharya. Uddiyana Bandha is practised during Rechak and at the end of Rechak (exhalation). Uddiyana can be done in a sitting or a standing posture. When you practise this in the standing posture, place your hands on the thighs. Keep the legs apart and bend your trunk slightly.
Uddiyana Bandha imparts good health, strength, vigour and vitality to the practitioner. When it is combined with Nauli Kriya which consists in churning the abdomen, it serves as a powerful gastro-intestinal tonic. Uddiyana Bandha and Nauli Kriya are two potent weapons of the Yogi for combating against constipation, weak peristalsis of the intestines and the gastro-intestinal disorders of the alimentary system.
Nauli Kriya is intended for regenerating, invigorating and stimulating the abdominal viscera and the gastro-intestinal or alimentary system. For the practice of Nauli, you should know Uddiyana Bandha well. Yddiyana Bandha can be done even in a sitting posture ; but Nauli should be done only while standing.
Expire forcibly through the mouth and so keep the lungs completely empty. Contract and forcibly draw the abdominal muscles towards the back. This is Uddiyana Bandha.
For practicing Nauli, stand up. Keep the right leg a foot apart from the left leg. Rest your hands on the thighs. Slightly bend forward. Then do Uddiyana Bandha. Now allow the centre of the abdomen to be free by contracting the left and right side of the abdomen. You will have all the muscles in the centre in a vertical line. This is Madhyama Nauli.
Contract the right side of the abdomen and allow the left side to be free. You will have all the muscles on the left side only. This is Vama Nauli. Again contract the left side muscles and allow the right side to be free. This is Dakshina Nauli. By carrying out such graduated exercises you will understand how to contract the muscles of the central, left and right side of the abdominal muscles. You will also notice how they move from side to side. In this stage you will see the abdominal muscles only in the central, the right or on the left side.
Keep the muscles in the centre. Slowly bring them to the right side and then to the left side in a circular way. Do this several times from right to left and then do it in a reverse way from the left to the right side. When you advance, you may do these more quickly. This last stage of Nauli will appear like ‘churning’ when the abdominal muscles are isolated and rotated from side to side.
When Nauli is demonstrated by advanced students, the onlookers will be extremely surprised to see the movements of the abdominal muscles. They will feel as if an engine were working in the abdominal factory. Those who have a tender body, can very easily learn and perform this Kriya in a beautiful and efficient manner.
Nauli Kriya eradicates chronic constipation, dyspepsia and all other diseases of the gastro-intestinal system. The liver and pancreas are toned up. The kidneys and the other organs of the abdomen are also made to function properly.