Demystifying Trikonasana | How, Why, What

Triangle pose is one of those magical poses that stretches almost the entire body while relieving stress, improving digestion (after all, it stimulates the abdominal organs!) and relieves backaches (again - hello stretchy pose!). No wonder YBL client, Veronica Yan, picked this one as one of her favorites to do from her balcony in Hong Kong. (( Beautiful - by the way!)) In addition to these benefits, Triangle can be therapeutic for anxiety, sciatica, flat feet, all while toning the legs and opening the hips. See, magical pose.

Here is a quick breakdown of how to get the most out of your Extended Triangle Pose:

Start with feet approximately 3 1/2 - 4 feet apart. Lift your arms parallel to the floor, stretching them actively, palms face down. Widen shoulder blades and collarbones evenly. Release shoulders away from ears.

Turn your right foot out 90 degrees from deep within the hip socket. Turn your left foot in slightly. Align front heel with the middle of the back arches.

Root down though mound of the front big toe while spiraling right upper thigh outward, hugging right hip in to midline. Firm thing muscles to lift knee cap, don’t lock knee joint. Press down through both inner and outer left heel, keeping left leg straight, but not locked.

Bend from the hip joint, extending torso over the right leg. Continue rotating top ribs back and bottom ribs forward and up to face left, keeping all four sides of waist equal. Pelvis stays neutral, neither tucking nor rounding, extending tailbone and low back toward back heel.

Release right hand to either ankle, shin, block or floor, outside the front foot without contorting the torso. Reach left arm to the sky. Keep both arms in line with shoulder joints, creating a straight line.

Gaze up toward the top hand, all four sides of the neck even.

Ultimately, trikonasana creates a series of triangles in the body. Two of the more obvious ones are between the two legs and the floor, and between the front leg, front arm and bottom ribs.

How can I modify Triangle or when should I skip it?

Look forward instead of up, keeping neck neutral for neck injuries.

Look down if practicing with high blood pressure.

Keep a slight bend into the front knee for hyper-mobility (A block can also be used behind the calf to support a hyper-extended knee).

Block(s) used under the bottom arm to help raise the “ground” to gain a more even and lengthened spine / torso.

Practice triangle against a wall to help guide balance, alignment, or if you are practicing with a heart condition.

What's happening?

Stretching, lengthening muscles : Hamstrings (entire front leg and lower region back leg) | Upper abdominal muscles and obliques

*The Key Poses of Yoga

Why my athletes love it -

Helps develop and deepen hinging and squatting movement patterns, important for positions such as linemen, centers, cross fit, catchers, etc

Creates strong and flexible core and back muscles, allowing athletes to turn quickly on a field or change directions on a dime (soccer + hockey players - i’m talking to you!)

Lengthens hamstrings, inner thighs and side waist

Reinforces motor control and proficiency in generating hip torque

Improves balance and focus

Ankle stability decreasing twists and sprains