Triangle pose or Trikonasana is one of the standing yoga poses which strengthen our physical and emotional bodies. The pose allows the expansion to the muscles where needed and, by extension, Trikonasana creates space for emotional release and healing. Strengthen the legs and our back. Stretches your inner thighs, spine, shoulder, calves, hamstrings and opens beautifully your chest and hips. Stimulates abdominal organs and improves, energises our focus.
So let’s get into Triangle pose.
Intelligent Trikonasana – Extended Triangle Pose
The Asana of the month
So let’s start in Tadasana, the Mountain pose on the mat. Inhale, when exhale step your left foot forward within 3-4 feet apart. Raise your arms parallel to the floor, shoulder width feeling actively lengthening from the shoulders to opposite side. Palms facing to the mat. Turn your left foot to the left and right foot right about 90 degrees and, align the heels together. Feel as you firm your thighs and turn your left thigh out. Inhale, draw your belly in and, as you exhale bring your left arm down towards your left leg placing your hand on the leg or yoga block – yoga block which I prefer for better support.
Rotate your ribs towards the ceiling with a slight external rotation of your right shoulder. Lengthen through your neck and keep the neck in line with your spine. You can look straight ahead or follow your gaze to your right hand. Keep the breath steady, face relaxed as you pressing through the feet. Stay in the pose for 3-5breaths. When ready to come out of the pose, inhale press firmly feet towards the mat, exhale and bring your left arm up to the ceiling, back to standing straight. Repeat the same on to your other side, other foot.
Maty Ezraty – one of the most inspiring, knowledgeable, beautiful humble soul and incredible yoga teacher, said few words about Triangle pose.
Her take on Trikonasana in her interview with Stu Girling was something quite remarkable where she pointed how to recognize advanced student and achieve Intelligent Trikonasana. She said. The focus is not touching the toes. It is more than that.
- Legs are working
- Pelvis is in its proper position
- Chest is properly open
- Spine is properly lengthen
- Mind is quite
- Breath is smooth
- Gaze is relaxed
and, when you can hold the pose for 25breaths and come out fully completely released, that’s => and advanced student. When I do my own practice or when I teach, I keep that in my mind. To keep integrity in the pose is more beneficial than just ‘touching your toes’.
Careful if; you have any back or problem with a disc or IS joint instability. If you have headaches. High blood pressure, practice against a wall and keep top arm on the hip. Any neck injuries or pains, stay with your gaze forward, don’t look up.
Hope you enjoy the Asana of the month and, if you have any questions, I am not far away…
Love with a lots of triangle light,