Triangle pose or Trikonasana is one of my favorites. It is such a great full body stretch and many students have told me it has helped them with backaches that were bothering them. One person even told me they finally got their back to crack while in Triangle. I don’t recommend that be the goal of Triangle but this person was very happy about that surprising benefit. In the book, Yoga for Osteoporosis, Loren Fishman M.D. and Ellen Saltonstall included Triangle pose in the chapter focusing on bone strength.
Start by stepping with your feet about a leg length apart. You can always adjust more or less to fit you. Turn your right foot so the toes are pointed towards the short edge of the mat. The left foot will stay pointed towards the long edge of the mat. The heel of the right foot should be in line with the arch of the left foot. Keep your hips open (pointing towards the long edge of the mat) bring the arms out to the side.
Turn your head to look over the right shoulder and then shift your hips to the left. Your right arm will be pushing forward as if you were reaching out for something. As your hips shift to the left you will start to bring your right arm down and bring your hand to either the thigh, shin, ankle or floor. The left arm will be reaching towards the ceiling. Feel the arms reaching for the ceiling and the floor. Look down at the floor. ONLY if your neck is not tight and you have no neck injuries slowly turn your head to look up. You may also look straight ahead of you. Keep the chest open if you find you are folding at the waist try to roll the rib cage back. If you are still folding at the waist do not go so deep into the side bend, come up a little bit. Hold this position for 30 seconds to a minute. To come up look down and come up to standing. Repeat on the other side.
You may place a block by your foot to rest the hand on also. If balance is a problem you can use a wall for support. Triangle is great for the legs, stretching the thighs, knees, calves, hamstrings, and ankles. It also strengthens the thighs, knees and ankles. You will also feel a good stretch along the side of your body.
Be cautious if you have any neck injuries, headache or high blood pressure.
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