Trikonasana (also known as the "Triangle Pose") is a great pose for strengthening your entire core, including your abdominals. It also has many benefits beyond that. The following pointers will help you with your Trikonasana.
For this pose, focus on a direct gaze at your inner core. Use your head and neck to bring your spine to an angle that you want. Keep your eyes focused on the top of your head; you don't want to look down at your stomach. You can use your hands to draw your lower back towards your navel.
Touch your body's surface with your hands, but not with your fingertips. If you use your fingers, your legs will be pulled down into your torso. By touching the back of your feet to the floor, you're going to feel the muscles underneath your back are on fire. This creates a wonderful stretch, which then produces a sense of inner calm.
Your shoulders should be aligned with your ears, and your chest should rest at the top of your pelvis. There's no need to bend your knees. Use your whole body as you draw into your back and loosen the muscles in your abdomen.
When you first sit, pull your eye balls up and towards your head. Don't hold them there; just place them on top of your head. This pulls the muscle group that's covering your eye balls into the back of your head.
After you've been sitting for a while, it's time to move out. Get into a plank position with your legs slightly wider than your shoulders. Bring your arms over your head to balance out your weight. Look down at your pelvis as you breathe.
To stretch your hips, put your hands into a slight twist. Then straighten your legs, so they're all the same length. You're going to try to do this as you inhale and exhale. Try to get it to feel like your toes are touching the floor.
If you don't have access to a Pilates studio, or don't want to wait for class to start, these are great yoga poses that you can do in your own home. The deeper your spine gets into your pelvis, the better the stretch will be.
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