Trikonasana, or triangle pose, is one of the most complex of the basic yoga postures. It combines posture training, stretching, balance and a trunk twist in one pose. This works the muscles of the back and neck while stretching and adding range of motion. When it comes to yoga, there is no substitute for live training from a qualified instructor. However, you can learn the basics on your own if your schedule, location or budget make attending class a problem.
Entry
Begin in downward facing dog pose. Your weight is on your hands and feet, both of which are flat, with your rear up in the air making your legs and upper body straight. Although your body does form a triangle in this position, this posture is not the triangle pose.
First Weight Transfer
Move your left foot forward until it is just behind your left hand. Lift your left hand from the ground, shifting the load it was bearing to your lower back. Simultaneously, raise your upper body until your torso is parallel to the ground.
Opening the Torso
Lift your right hand, shifting all your weight to your feet and torso. Bring your right hand up until it is pointing toward the ceiling, forming a straight line with your right arm. As you do this, twist at the lower back until your chest is pointing forward.
Holding the Posture
Twist your head to look at the ceiling. Hold the posture with a straight back for 30 seconds to one minute. As you hold your posture, breathe as deeply as possible given your twisted lower torso. Observe deep yoga breathing methods throughout.
Exit
Retrace your motions in reverse until you return to downward facing dog. From this position, you can step forward with your right foot to enter triangle pose on the opposite side. While it's important for balance to do both sides, some routines have you perform different postures before you mirror image your triangle pose.
References
- Kerry Collette; Yoga Instructor; Hillsboro, OR
- ABCs of Yoga: Triangle Pose
- "Yoga For a New Age"; Bob Smith; 1986
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