Hatha Yoga
Triangle
Trikonasana
Introduction
Trikonasana, or the triangle pose, is the final posture in the sequence of 12 basic asanas of hatha yoga. The main benefits of this standing posture are to stretch the sides of the body and give a lateral movement to the spine.
Physical Benefits
- Stretches the sides of the body
- Stretches the spine laterally
- Helps keep the spine elastic
- Improves flexibility in the hips and legs
- Helps to open the chest
- Massages the internal organs
- Improves digestion
- Amplifies the benefits of the half spinal twist
- Improves circulation in the body
Mental Benefits
- Steadies the mind
- Calms the emotions
- Increase empathy and self-awareness
Energetic (Pranic) Benefits
- Calms the prana in the ida nadi
Technique
To begin the triangle posture, come to a standing position with both feet on the mat about 3-5 feet apart. You can also do this posture off your mat if necessary.
The triangle will be done twice, first stretching the left side of the body and then the right side.
- To stretch the left side of the body, turn the right foot so that the toes point out to the side and so the heel of the right foot points at the arch of the left foot. Keep the left foot pointed straight ahead.
- Inhale and lift your left arm straight up alongside the head. Make sure the arm is very straight and right next to the ear. Gently stretch the arm up and away from the body. Keep the right hand on the right thigh.
- Exhale and bend to the right sliding your right hand down your right leg. Try not to twist the body by letting the left hip come forward; you should feel that the hips are "stacked" one on top of the other. Do not put pressure on your knee with your hand. Overall there should not be too much weight on the right leg with the arm. Try not to twist the neck.
- You should come down into your stretch as far as possible without straining, however, the left arm should never go farther than parallel to the floor. Keep the palm of the left hand facing toward the floor.
- In the beginning, hold the posture for 30 seconds, building up to 2 minutes or more.
To come out of the posture inhale and lift the body, returning to a standing position with the arms alongside the body.
Next you will stretch the right side of the body.
- To stretch the right side of the body, turn the left foot to the side with the toes pointing out so the heel of the left foot is pointing at the arch of the right foot. Keep the right foot pointing straight ahead.
- Inhale and lift your right arm straight up alongside the head. Make sure the arm is very straight and right next to the ear. Gently stretch the arm up and away from the body. Keep the left hand on the left thigh.
- Exhale and bend to the left sliding your left hand down your left leg. Try not to twist the body by letting the right hip come forward, keeping extra weight off the left leg. Try not to twist the neck.
- You should come down into your stretch as far as possible making sure the right arm never goes farther than parallel to the floor. Keep the palm of the right hand facing down toward the floor.
- Hold the posture for 30 seconds in the begining, building up to 2 minutes or more.
To come out of the posture inhale and lift the body, returning to a standing position with the arms alongside the body.
Alternate Variations
There are several alternate positions that modify trikonasana very slightly. You can try them out for variations.
- 1. You can do the triangle posture with both feet pointed straight ahead rather than pointing the feet to the sides as described above.
- 2. You can come into the posture by first lifting both arms up to shoulder height with the palms facing down. Bend slowly to left side bringing the left arm down to the toes and the right arm alongside the head with the palm facing toward the floor. To come out of the posture, inhale and stand up, bringing both arms up to shoulder height again, and exhale and release the arms down alongside the body. Do the opposite to stretch the other side of the body.
- 3. To make the triangle much harder, you can come into the posture with the alternate arm bent behind your back. For example, when you are stretching the left side of the body the left arm is up alongside the head and the right arm is bent at the elbow and tucked behind the back. Do the opposite for the other side of the body.
The triangle is part of the basic yoga class.
