Pose Meaning

 

The asana is pronounced as Tree-kone-nah -sah-nah
Unlike most yoga postures, the Triangle Pose requires keeping the eyes open in order to maintain body balance.
Triangle Pose (Utthita Trikonasana) is a foundation yoga pose across almost every different style of yoga. You will almost certainly encounter it within your first few yoga classes and for years to come. Its relatively simple set-up belies its power as a stretch for the hamstrings. Establishing the foundation of the pose with grounded feet and strong legs allows the chest to twist deeply and blossom open.

Triangle pose is a standing yoga posture that improves focus, balance and flexibility. This pose serves the body well as an opener for the hips, while strengthening the ankles, knees and thighs. It also stretches the hamstrings, calves, shoulders, chest and spine.

Both arms extend vertically with the legs spread apart and the lead foot turned outward at a 90-degree angle. The upper body bends toward the lead foot so that one arm reaches toward the ground (but does not necessarily have to touch the ground) and the other toward the sky.

Origin

The pose is first described in the 20th century, appearing in the teaching of Tirumalai Krishnamacharya ( an Indian yoga teacher, ayurvedic healer and scholar), including his 1934 book Yoga Makaranda, and in the works of his students.

Steps

Step 1

Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

Step 2

Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

Step 3

Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.

Step 4

Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.

Step 5

Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.

Benefits

• Strengthens the legs, knees, ankles, arms and chest
• Stretches and opens the hips, groins, hamstrings, calves, shoulders, chest and spine
• Increases mental and physical equilibrium
• Helps improve digestion
• Reduces anxiety, stress, back pain and sciatica.

Tips

• Make sure you have done a good warm up exercise of the whole body before you do the asana.
• While bending forward do it slowly and gently so as not to lose balance.
• Resist the temptation to bend your right knee in order to get your right hand to the floor. Keeping your right leg straight is more important. Placing a block on the floor under your hand is also an option.
• Do not rest your hand directly on your knee as this puts too much pressure on the joint.
• Make sure that the right heel is lined up with the arch of the left foot.

Contraindications

• Avoid doing this pose if you are suffering from migraine, diarrhea, low or high blood pressure, or neck and back injuries.
• Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure.

Undisturbed calmness of mind is attained by cultivating friendless toward the happy, compassion for the unhappy, delight in the virtuous, and indifference toward the wicked.”