Tri means three and Kona means angles, so Trikonasana means the triangle pose.

Step.1:  To get into this pose, first, stand straight with your feet together. Inhaled deeply and with a jump, spread your legs 3-3 feet apart on the ground. Your leg should be in line with your shoulders and arms should be raised and parallel to the ground. Your palm should also face down. Then turn your right food 90 degrees to the right and turn your left foot also a little towards the right. Keep the left leg stretched tight from in the inside with the heel form on the ground.

 

Step.2: Exhale and bend your trunk sideways to the right, bringing your right palm to rest completely flat on the ground near your right ankle (if your palm cannot reach the ground, you can also place it at a  comfortable spot on your right leg, such as on the knee or shin). Then stretch your left arm up, bring it in line with your left shoulder and extend your trunk as much as you can. Turn your eyes to look at the thumb of the left hand and make sure your right leg and knee are tightly locked. Stay for twelve breathes.  Then strengthen up, jump back to the standing position and repeat the post on the other side. This action is know to relief back aches and sprains in the neck. It also reduces stiffness in the hips.

 

      Bharadvaja was the father of drona in Mahabharata. This asana is dedicated to him.

Step.1: Start by sitting on the floor with your legs stretch out in front of you. Then move your legs back and bring and bring both feet to the right side, beside the hips.

 

Step.2: with both buttocks on the floor, twist your trunk about 45 degrees to the left. Strengthen your right arm and place your right hand on the outer side of the thigh, under your left knee exhale and turn your left arm (from the shoulder) behind the back. Bend your left elbow and with your left hand clasp your right upper arm above your right elbow. Feel the stretch in your back as you try to open your chest. Finally, turn your neck to the right and look over your right shoulder. Stay in this pose for twelve breathes and then change sides. This asana works on the dorsal and lumbar regions of the spine. People stiff backs may find this twist a little painful, but it helps to increase the suppleness of the back.

   

     Adho mukha means facing downwards, and svana means a dog. Hence the pose, also known as the dog post, resembles the dog stretching itself with its head and forelegs down and hind legs up.

       Step.1: Lie face down on the floor with hands placed by the side of the chest. Exhale and raise the trunk  of the ground.

       Step.2: Straighten the arms and move the head inwards till the crown of your head is close to the floor.  Make sure that elbows are straight and back are extended. Also keep in mind that the palm should always be shoulder width apart on the floor, and the feet should be parallel to each other and in line with the palms. The fingers, feet and toes should be kept flat on the grounds and must point straight ahead. The legs must be stiff and should not bend at the knees. Hold the position for the twelve breathes and then gently bend the knee and lower yourself on to the ground.

 

     Jatahara means stomach or belly, or parivartana means turning or rolling about.

Step.1: Start by lying flat on your back on the floor. Stretch out both your arms sideways in line with your shoulders so that your body resembles across. Exhale and raise both legs together so that they are perpendicular to the floor. Make sure they are extremely stiff and do not bend at the knees. Stay in this position for a few breathes. 

Step.2: Exhale and move both legs sideways to the left so that they come down to the floor and toes of the left leg rest near the finger tips of the out stretched left hand. Make sure that both the legs go down together and the knees are kept tight through out. As far as possible, keep the lumber portion of your back on the floor and turn your legs only from the hips. While your legs are towards the left, keep trying to touch your right shoulder to the floor. It may be hard initially, so get a friend to try and pin your shoulders down for you. Stay in this position for twelve breathes and then keeping the leg stiff and straight, and always in the air. Use your hips to turn your legs to the right side so that toes of your right leg come to rest near your outstretched right hand. While   doing this, constantly try to lower your left shoulder. Stay for twelve breathes after a few days this cycle can be done six times on each side. This asana is extremely beneficial for relieving sprains and catches in the lower back and hip region.

If keeping your leg stretched up straight is painful for your back, the same exercise can also be done with the legs bend at the knees. The knee should be as close to the chest as possible so that the tail bone is off the floor at all times. Use your hips to move from side to side rather than your back.

If you already suffers from back ailments, it is advisable to consult a     physician before you put any extra stress or strain  on your back. Yoga is one of the safest method of exercise, provided its done properly practice these asanas for a few minutes a day and you wont watch your back anymore!