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Triangle Pose

Triangle Pose / Trikonasana

Etymology:
"Trikonasana" is derived from two Sanskrit words: "Trikona," which means triangle, and "asana," which means pose or posture.

Benefits:

  • Stretches and strengthens the thighs, knees, and ankles.
  • Stretches the hips, groins, hamstrings, and calves.
  • Relieves backaches, especially through the strengthening of the spine.
  • Improves digestion.
  • Helps relieve stress and anxiety.
  • Stimulates abdominal organs.

Contraindications:

  • Avoid practicing Trikonasana if you have low blood pressure, diarrhea, or headaches.
  • Individuals with neck injuries should avoid turning their head upward to gaze at the raised hand.
  • Those with high blood pressure should practice the pose with caution.

Alignment Tips:

  • Keep both legs straight and engaged.
  • Ground through the feet to maintain stability.
  • Keep the hips squared to the front of the mat.
  • Extend the top arm directly overhead, aligning it with the bottom arm.
  • Lengthen the spine and avoid collapsing into the lower side waist.
  • Maintain a strong connection between the feet and the ground.

Therapeutics:

  • Trikonasana can be therapeutic for individuals with sciatica, as it stretches and strengthens the muscles around the sciatic nerve.
  • It can also provide relief for individuals suffering from mild backaches or discomfort.

How to do it:

  1. Begin in Tadasana (Mountain Pose), standing at the front of your mat with your feet hip-width apart.
  2. Step your feet wide apart, about 3.5 to 4 feet distance, depending on your comfort and flexibility.
  3. Turn your right foot out 90 degrees and pivot your left foot slightly inwards.
  4. Inhale, raise your arms to shoulder height, parallel to the ground, palms facing down.
  5. Exhale, extend your torso to the right directly over the right leg.
  6. Keep the arms in line with the shoulders, reaching actively with the right hand toward the right foot.
  7. Lower the right hand onto the shin, ankle, or the floor outside the right foot.
  8. Extend the left arm straight up towards the ceiling, in line with the shoulders.
  9. Turn your head to gaze at your left thumb if comfortable, or keep your head facing forward for a neutral neck.
  10. Hold the pose for 30 seconds to 1 minute, breathing deeply.
  11. To release, inhale as you press firmly through the feet and reach the top arm towards the sky, coming back to the starting position.
  12. Repeat on the other side.

Modifications:

  • Use a block under the lower hand if reaching the floor is challenging.
  • Place the back heel against a wall for added stability.
  • Keep a micro-bend in the front knee if you feel strain in the knee joint.

Props:

  • Yoga block
  • Yoga strap (for binding if unable to reach the hands together)

Misalignments:

  • Collapsing into the lower side waist.
  • Leaning the torso forward, which can strain the lower back.
  • Allowing the front knee to collapse inward.

Assisting:

  • Gentle pressure on the outer hip to encourage alignment.
  • Pressing lightly on the shoulder blades to open the chest.

Prep Poses:

  • Utthita Parsvakonasana (Extended Side Angle Pose)
  • Virabhadrasana II (Warrior II Pose)

Follow Up Poses:

  • Utthita Parsvottanasana (Intense Side Stretch Pose)
  • Adho Mukha Svanasana (Downward-Facing Dog Pose)
  • Uttanasana (Standing Forward Bend)
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