Triangle Pose - Trikonasana
Translation: Triangle Pose
Step
the legs apart. Turn one leg 90 degrees. Place the lower hand on the mat, if possible, and extend the other up. The left one is shown opposite. Then
slowly enter the yoga posture by placing the hand down on the leg or on the
mat (The hand can be placed on the inside or outside of the feet. You can
also grab the big toe). Vertically align the arms with the shoulders. Stretch
downwards and upwards with that arms.
Tips
Do not over rotate the neck. If the neck muscles hurt look down then up. Repeat
these mild rotations to ease the muscles then look back up again. Maintain
a straight alignment in the neck and look sideways instead of up if the neck
muscles are still aggravated.
Balance is sometimes hard especially when entering the posture. Use the
pinky toe and the big toe for stabilizing the body when entering and while
performing this posture.
Weight usually shifts on the surface area of the feet. In the front foot
the weight and forces will shift towards the position of the hand. If it is
on the outside force will shift to the outside of the foot and the opposite
if the hand is placed on the inside. Push energy through the pinky toe or
big toe to balance this problem. Placing the hand on top of the leg is another
great Triangle Pose.
Pick the big toe up in the back foot for a moment. This will balance the
weight on the foot of the lagging (back) leg.
Benefits Triangle Pose
The hamstring muscles are stretched in the leading leg (the biceps femoris,
semitendinosus and the semimembranosus).
Hip abductors are stretched (the gluteus medius and gluteus minimus) and muscles
on the outer part of the hip the ilio-tibial tract are also stretched.
Muscles involved in the external hip rotation in the back leg are the quadratus
femoris, gemellus Superior and inferior, obturator internus and externus and
the piriformis, they are all strengthened. When they are used the inner leg
muscles in the back leg become stretched. See more about Triangle pose in Beginners yoga.
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