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Trikonasana, or Triangle Pose
Page 2: There's Nothing Tricky About These Tips

Your basic Triangle:

(Article continued below.)

  1. Begin in Mountain Pose.
  2. Your first step in Triangle is to become a star - either step or jump your feet apart and raise your arms up and out to shoulder height. The palms of your hands face downwards. Your four limbs and your head form five lines of energy radiating outwards. Breathe. Allow yourself to feel this energy.
  3. A note on the legs: depending on the style of Yoga you are familiar with, your legs should be somewhere between three and four feet apart. In some versions of Triangle, the legs are spread even wider. The important thing, however, is that your stance is comfortable. The width is not as important as your feeling of stability. If that means you can't spread your legs as far as you would like, don't be concerned. Your legs will be able to stretch further with time and practice.

  4. Position your feet. Move your right foot out at a 90 degree angle. Your left foot should face straight ahead at a 45 degree angle, or facing a little inwards, just a bit to the right.
  5. Stretch your torso to the right. Your spine should feel long and your arms should still be nearly parallel to the ground. Keep your shoulders on the same plane - your left shoulder should not move forwards. Keep your back and neck long. This is completely a sideways movement. Your hips move to the left - keep them on the same plane too. Keep that left hip back. The goal is to have a straight line from your left hip to the fingertips of your right hand. Again, stay within your comfort zone.
  6. Lower your right hand to your right thigh, calf, ankle or floor. You can also put a block just behind your right foot and place your hand there. Where your hand winds up is the least important part of the pose. What's important is that you place it where you feel a stretch, but not so far down that it causes you discomfort or throws you out of alignment.
  7. Raise your left arm and hand strongly to the sky, palm facing outwards. Press your shoulder blades down and back so you feel your chest opening. Feel space in your ribcage. Don't let the right side of your torso collapse. Stay long and full in the torso. Give your heart and lungs lots of room. You should feel a line of energy running through to the fingertips of both hands and another line from your hips out through the top of your head. Your legs should feel strong and energized.
  8. Your head is in line with your spine. If you can look up at your left hand without straining your neck, then do so. If this is uncomfortable, then look straight ahead or at the floor. Be kind to your neck - remember, it's the only thing that connects your mind to the rest of your body. It will become more flexible as you continue your Yoga practice. Be patient with it.
  9. Breathe. Feel the special energy that fills your body when you practice Triangle.
  10. To come out of the pose, slowly lift your torso and return to the star position. Bring your feet back so that they are facing straight ahead and step or jump back into Mountain Pose.
  11. Repeat for the left side. Always balance out your poses.

Nearly every style of Asana-based Yoga includes Triangle. As always with your practice, the process is more important than the goal, and with Triangle this is crucial. You will benefit immensely if you forget about the end product completely. Save your goals for sports or for work. Let Triangle teach you about the journey.

Previous page >> Triangle's Many Angles >> Page 1, 2

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