Trikonasana (triangle pose) is one of the first poses taught to beginners learning yoga. It can appear simple but has many layers that unfold as you progress and your understanding of yoga deepens. Versatile, with a range of applications, it can be included in a variety of sequences, including amongst others, beginners sequences, advanced sequences, lower back sequences, active or restorative sequences. It can also be made more accessible with props and modifications for people that have physical limitations. BKS Iyengar was pioneering in this regard.
There are many benefits that result from regular practice of this asana. Imparting a feeling of being grounded, trikonasana can help you feel more connected to your body. It can create feelings of strength and stability. Renowned for its corrective effects, it can help to highlight asymmetries and assist in balancing right and left sides of the body. With practice it leads to improved hamstring and adductor flexibility, increased spinal mobility and chest expansion.
Tight hamstrings and adductors can restrict pelvic movement in standing poses. In trikonasana this can lead to downward tipping of the front of the pelvis even if you are able to correctly turn the chest upwards. These instructions will assist you in managing this difficulty and hence over time you will be able to create balance between the movement of the pelvis, spine and chest. (left leg = front leg, right leg = back leg)
- Check that your bottom hand is correctly positioned. If you place it too low down the hip of your front leg can protrude backwards. This will increase the tendency for the front pelvis to turn downwards.
- Ensure that you position your hand at a height that enables you to align the back of the top shoulder with the outside of your front outer thigh. Move your front outer thigh in and lift it up.
- Focus on lengthening the left side of your spine more than the right side.
- Rotate the torso from the chest whilst simultaneously trying to develop this rotation closer to the pelvis as well.
- Left chest turn upwards.
- Left waist turn upwards.
- Front of your pelvis turn upwards
- Use your back leg to develop this action further… Right outer thigh turn back, right outer heel press down.
- Coordinate your chest, waist and front pelvis turning upwards whilst turning the back of your pelvis downwards.
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