MAN ON THE MAT with Ravi Dixit



  • Strengthens and stretches the legs and opens the hips.
  • Releases stress and tension from the upper back and shoulders.
  • Opens the chest to improve breathing.
  • Increases circulation in the lower spine to relieve back pain.
  • Supports healthy digestion.
  • Improves balance and focus.


Many people think the closer they can get their hand to the ground, the better, but this is not the aim of the pose and it can easily lead to misalignment. To avoid misalignment:

  • Make sure your legs and feet are in the correct position before bending the torso.
  • Both heels should be in the same line.
  • Don’t let your hip tilt forward, this creates instability in the hips
  • The back should remain straight when reaching down, not arched or rounded.
  • If your hand can’t reach the floor, rest it on your ankle, shin or thigh, wherever you can reach comfortably without losing the alignment.


  • If it’s challenging to keep balance when trying to reach the floor, you can use a block to put your hand on.
  • To really feel the alignment in the pose, you can practice this asana against the wall. Flatten both shoulder blades against a wall behind you and don’t let the hip tilt forward when bending the torso.
  • Try to keep your arms in one long line, from the floor to the ceiling. If you don’t feel stability in the pose yet, don’t look up but look sideways and let the neck relax.


  • Trikonasna is all about alignment; physically, mentally, and emotionally
  • Breath awareness is important in this asana, especially while going in and coming out of the pose: Inhale: bend the torso towards the side, reaching down with your hand. Exhale: place the palm on the floor, your ankle, shin or thigh. Inhale: raise the other arm up and gaze at the extended arm. Breathe normally as long as you’d like to stay in the pose. Exhale as you come out of the pose.

Ravi Dixit is an Indian yoga teacher living in London, passionate about making traditional yoga understandable for everyone. Visit: ravi. yoga or connect on Instagram @raviyoga_goa

You can also practice live and in-person with Ravi Dixit at the OM Yoga Show.


Om Magazine

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