Triangle pose or Trikonasana is one of my favorites. Another is the balance pose Tree pose.( How to Achieve Balance in Tree Pose (Vrksasana). ) Triangle 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. Non affiliate link here .https://a.co/d/0hdXnsAL
Lets Get Started
Start by stepping with your feet about a leg length apart. You can always adjust the width of your legs if needed.
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. If your shoulder bothers you; bend your arm and rest your hand on the hip.
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.
How Long
Hold this position for 30 seconds to a minute. To come up look down and come up to standing. Repeat on the other side.
If you need some help in this pose yoga blocks and walls are your friends. 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.
The Benefits
There are many benefits to Triangle pose. This pose 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.
Precautions
Like in any exercise there are still precautions. Be cautious if you have any neck injuries, headache or high blood pressure.
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