Triangle Pose (Trikonasana) – [Trik-o-nahs-anna]
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Triangle Pose (Trikonasana) – [Trik-o-nahs-anna] Pose | Standing
Trikonasana asks our legs, spine and neck to be strong. As with every pose, don't push yourself to achieve the "final" posture. The beauty of each and every movement within the pose is the journey. Honor your limitations and expand within.
- Standing in Tadasana, walk your feet apart approximately 4 feet. You want your legs to feel stable; avoid extending too much.
- Turn your right foot out 90 degrees and turn your left foot toward the right about 30 degrees. The right heal is in line with the back of the arch and heal of the left foot. The right knee should be in line with the right ankle. Take a few breaths to balance and settle into this stance.
- Inhale and lift your arms out to the side at shoulder height, level with the ground. Palms are faced down. With an in-breath, lengthen the spine and lift the chest. Look straight ahead.
- Exhale and then reach to the right, allowing your hips to shift to the left. Slowly drop your right arm toward the lower leg, while stretching the left arm up toward the sky. Move within the feeling of having a pane of glass in front of you and one behind you. Stay within this imaginary field. It doesn't matter how far you come down.
- Rest your hand either on your thigh, shinbone or ankle. If you can comfortably reach the floor, place the hand on the outside of the right foot. Ground your legs into the floor, especially pressing through the back left heel.
- Extend through the sides of the neck to keep the head straight. Keep head as is or look upward toward your left thumb. Open the chest; lengthen from the left fingers through the chest, down to the right fingers. The shoulders should be in alignment with each other. Inhale and exhale evenly.
- To emerge from the posture, inhale and lift the torso up. Use your left arm to lift your body and steady your movement. Exhale the arms down. Turn your feet forward, then onto the other side. Walk your feet back together into Tadasana.
Benefits:
- Strengthens neck, shoulders, spine, legs and ankles
- Improves circulation of the blood
- Tones the spinal nerves
- Eases backache, indigestion, flatulence and gastric problems
Cautionary Notes/Modifications:
- Be mindful of the head and neck; you may need to look down toward the floor in the final posture
- If balance is too difficult, practice against a wall
- Rest the raised arm either on the hip or slide the top of the hand behind you across the lower back to open the shoulder
