Trikonasana (Triangle Pose)
In this classic pose, the body forms two triangle shapes.
How to do it
Stand with your feet fairly wide apart (perhaps 3-4 feet distance). Imagine a line drawn between your heels. Turn your left foot inwards so that it is pointing forward and in towards your body at an angle of about 70 degrees to the line. Turn your right foot out so that it is pointing along the line. Make sure your hips are facing forward, along the line.
On an inhalation, raise your arms straight out to the sides at shoulder height, palms face down. Exhale and fold to the right sideways from the hips, bringing your right hand to rest on your leg, foot, or on the floor to the outside or inside of your foot. Your arms are still in the same position relative to your torso, so now the right hand is on the leg or floor and the left arm is pointing straight up. Turn your head to gaze at your left hand. Hold the final position for a few breaths (perhaps 5, 10, or 15), breathing slowly, deeply and evenly. Feel the two triangles – one made by your legs and the floor; one by your right arm, right leg and right side of the torso. On an inhalation, return to standing, switch the position of your feet and repeat on the other side. Make sure to hold both sides for the same length of time. |
Practice tips
In this final position, your torso, hips, shoulders, arms and legs should as far as possible be one plane. The tendency is for the left hip and/or shoulder to creep forward in an effort to bring the right hand further towards the floor, but this should be avoided as the main point of the pose is to stretch the sides of the body. Especially focus on lengthening through your right side. It is better to bring the right hand up further if needed to keep the torso in good alignment.
It can be very handy to use a prop under the right hand – a yoga block, a chair or a small table. If looking upwards bothers your neck, you can look straight ahead or down at the right foot. You can even practice with the whole of the back of your body, legs and arms against a wall for support, help with balance and alignment. |
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