Triangle Pose or Utthita Trikonasana is a powerful standing posture which is practice throughout all different styles of yoga. It lengthens and strengthen the body while promoting mental focus and concentration.
Pose Summary
Steps
Step 1
Begin in Tadasana (Mountain Pose) with your feet together and arms alongside your body. Distribute the weight evenly in your feet. If you have a hard time staying balanced here stand with the feet parallel and hip distance apart.
Step 2
On an exhale, step your left leg about 3 to 4 feet in back of you and turn that back foot at about a 45 degree angle so that the toes are pointed towards the top left corner of your mat. The front toes are pointed forwards and are parallel with the front edge of your mat.
Step 3
You want to have a heel to heel alignment between the feet although some prefer heel to arch (so experiment and feel what works for your body). For more stability you can walk the right foot out to the right a few inches. Root down firmly through both feet by lifting the inner arches and pressing down into the pinkie and big toe side of the foot. Outer edge of the back foot should be sealed to the ground.
Step 4
Hips are parallel with the length of the mat.
Step 5
Engage the belly by gently drawing the navel in and up towards the spine.
Step 6
On an inhale, lift the arms to shoulder height, palms face down towards the ground. Relax the shoulders away from the ears as you keep the arms and fingertips active. Begin to reach forward with the front arm as you shift the hips back.
Step 7
When you can no longer lengthen forward tilt your torso from the hips and reach the right fingertips down towards your shin, a block or the earth while you reach the left fingertips up towards the sky. Arms should be in one line. Try not to put weight into the bottom hand.
Step 8
Keep engagement of the belly drawing the naval towards the spine (this will support your back and help to lengthen your spine). Keep tucking the right hip under the left and stay long in the right side body. Try not to collapse your torso and keep lengthening it away from your hips. Keep lengthening your tailbone down towards your back heel.
Step 9
Make sure to keep the shoulders drawing away from the ears. Make sure to not lock your front knee (keeping a micro bend will help).
Step 10
Keep the neck inline with your spine as you keep your gaze forward, down or upwards towards the extended arm (whatever feels best on your neck).
Step 11
To release, on an inhale use the strength of your belly to raise the torso back up, drop the arms and bring the legs back together. Repeat on the opposite side
Benefits
- Stretches hamstrings, groins, hips, and sidebody
- Improves digestion
- Promotes balance, stability and stamina in the body and mind
- Tones legs and core
Contraindications
- Low blood pressure, diarrhea, and headaches
- People with high blood pressure should keep the gaze forwards NOT upwards