Triangle Pose (Trikonasana)
Sanskrit Name: Trikonasana (Tri-koh-NAH-sah-nah) (Tri = three; Kona = angle; Asana = pose) Common Name: Triangle Pose
Purpose & Benefits: Triangle Pose is a powerful posture that stretches and strengthens the entire body in a unique way. Unlike a forward fold or a twist, it creates a long line of energy while remaining open and expansive. It's a key pose for building a stable foundation, improving balance, and increasing flexibility.
Full Side Body Stretch: It provides a deep and sustained stretch for the entire side of the torso, from the outer ankle up through the fingertips. This helps to lengthen the intercostal muscles and side waist.
Stretches Hamstrings & Groin: It offers an excellent stretch for the hamstrings of the front leg and the groin and inner thigh of the back leg.
Strengthens Legs & Core: The posture builds powerful isometric strength in the quadriceps, hamstrings, and glutes of both legs, while the core works to stabilize the torso.
Opens the Chest & Shoulders: The rotation of the torso and the extending of the top arm help to broaden the collarbones and open the chest, counteracting rounded shoulders.
Improves Balance & Stability: The wide base and the need to maintain an open torso train balance and a sense of grounding.
Energizing & Invigorating: As a standing pose, it increases circulation and vital energy, leaving you feeling revitalized and focused.
How to Practice (Step-by-Step Entry):
Starting Position:
Begin in a standing position with your feet wide apart, about 3-4 feet, depending on your height and leg length.
Place your hands on your hips.
Foot Alignment:
Turn your right foot out to 90 degrees, so your toes are pointing directly forward.
Turn your left foot in slightly (about 15 degrees). Align your front heel with the arch of your back foot (or heel to heel).
Arm Position:
Inhale, extend your arms out to the sides at shoulder height, parallel to the floor. Engage your arms by reaching out through your fingertips.
The Crucial "Hinge" (Initiating the Pose):
Inhale, and as you exhale, begin to hinge at your right hip. Imagine your torso is a long board and you're bending it at the hip crease. Reach your right arm forward as far as you can, keeping your torso long.
Entering the Pose:
When you can't hinge any further, bring your right hand down to your shin, ankle, or a block placed on the outside of your right foot. Do not bend from the waist. The hand should only go as low as you can while maintaining a perfectly long spine.
Inhale, and reach your left arm straight up towards the ceiling, stacking your shoulders.
Refining the Pose:
Body in One Plane: Imagine your entire body is pressed between two panes of glass. Avoid rounding your back or sticking your hips out.
Straight Legs: Keep both legs straight and active. Engage your quadriceps to lift your kneecaps, but avoid locking or hyperextending your knees.
Open Chest: Roll your top (left) shoulder back to open your chest towards the ceiling.
Core Engagement: Use your core to stabilize your torso and keep your spine long.
Gaze: Your gaze can be up towards your top thumb, straight forward, or down at your front foot, whatever feels best for your neck.
Holding the Pose:
Take 5-8 deep, full breaths, feeling the expansive stretch along your side body and the grounding strength in your legs.
Exiting the Pose:
Inhale, press firmly into your feet and use your core strength to slowly rise back to a standing position.
Pivot your feet and repeat the pose on the left side.
Key Alignment Cues:
The Hip Hinge: This is the most important cue. The entire movement comes from the hip, not from a side bend at the waist.
Length Over Depth: It is far more important to maintain a long, straight spine than to touch your hand to the floor. Use a block! Placing your hand on a block at its tallest or medium height can make this pose accessible and ensure correct alignment.
Both Legs Straight and Active: Avoid locking your knees. Engage your leg muscles to support the pose.
Open Hips & Stacked Shoulders: Focus on rotating your torso to stack your left hip and left shoulder directly over your right ones.
Gaze: Do what is comfortable for your neck. Straining your neck to look up can cause unnecessary tension.
Energetic / Mindful Focus:
Grounding & Stability: Feel your connection to the earth through your feet and legs.
Expansion: Focus on the sense of expansion and opening in your chest and along your sides.
Balance: Experience the balance between strength and flexibility.
Harmony: The pose represents the harmonious connection between the two sides of the body and the earth and sky.
Ayurvedic Considerations:
Vata (Air & Ether): The stable, wide base is very grounding for Vata. Using a block for support can help prevent wobbling and a sense of insecurity.
Pitta (Fire & Water): The expansive, cooling nature of this pose helps to release heat from the core and torso.
Kapha (Earth & Water): An invigorating and strengthening pose that helps to build energy and combat sluggishness.
Common Mistakes & Tips for Students:
Bending from the Waist: Tip: Place your hand on your shin, thigh, or a block. Imagine pulling your hips back as you reach your torso forward.
Rounding the Back: Tip: Focus on reaching your chest forward and keeping your spine long and straight.
Locking the Knees: Tip: Maintain a micro-bend in the knees and actively engage your quadriceps.
Reaching Too Far Down: Tip: The pose is about the triangle shape, not how low your hand can go. Use a block! It is your best friend in this pose.