Name: Triangle Pose

Sanskrit: Trikonasana

Pronunciation: t??k?'n??s?n?

Pose Level: Beginner

 

Step-by-Step:

·       The starting Yoga position is standing upright, practicing Tadasana (Mountain Pose) for 4-6 breaths.

 

·       Then we spread the legs apart, still reaching a distance where there is no excessive effort of the hips to maintain the position.

·        

·       We perform a deep inhalation and open the arms until they cross the body, with the palms facing the floor.

 

·       We keep the right curves of the spine and the gaze parallel to the ground.

 

·       We rotate the Right foot 90 ° and slightly the tip of the Left foot towards the Right foot.

 

·       We perform a short apnea and move the arms horizontally in the direction of the foot that we have rotated, then exhale flex the torso towards the right leg.

 

·       The flexion of the bust will be borne by the hip and not by the hips.

 

·       We place the Right hand on the Right knee and let it slide until we reach our maximum lateral flexion.

 

·       The Right hand may stop just below the knee or reach the ankle or continue the descent until it touches the floor.

 

·       It is important, as repeated several times, to reach a position where you feel you can rest comfortably, eliminating effort or pain.

 

·       Reached the maximum distance with the Right hand, we extend the Left arm towards the ceiling, stretched and perpendicular to the floor.

 

·       Finally, we rotate the head until we turn our gaze to the raised left hand.

 

·       We pause in this Yoga position for 4-6 deep breaths and repeat the execution of Asana Yoga on the opposite side (left side).

 

Anatomy

·       Back, Lower body, upper body, core

Pose Modifications

·       Schools with different yoga styles teach Trikonasana differently, for this reason there are a large number of variations of this pose.

 

·       Some schools consider Trikonasana a rotation of the trunk with the legs apart and the feet pointing outwards, while others consider this asana a stretch of the lateral part of the torso, with the feet apart and the upper body in line with the legs (here the latter version is described above as it is the most practiced version).

·       Some variations of this asana involve the position of the feet or legs, others the rotation of the torso.

 

Contraindications:

·       Performing this asana is contraindicated if you suffer from severe spinal problems.

·       You should perform this asana carefully or under the supervision of an experienced teacher if you have suffered recent trauma, if you have chronic knee or hip joint ailments, or if you suffer from mild spinal disorders.

 

Poses Commonly Transitioned too:

Half-Moon

Poses Commonly Used Before Hand:

Warrior II, Reverse Warrior 

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