Triangle || TRIKONASANA

TRI || three Kona || angle ASANA || Posture

Primary Purpose of Triangle || To Strengthen the legs, elongate hamstrings and lower back, lengthens the side body

Benefits of Triangle

Strengthens

legs (quadriceps, hamstrings, psoas)
buttocks (gluteus maximus)
back (erector spinae)
abdomen (obliques)
shoulders (deltoids)
arms (triceps)

Stretches

legs (hamstring, adductors)
buttocks (gluteus maximus, medius, minimus)
chest (pectoralis)

Tones

abdominal and pelvic organs

Stimulates

circulation
digestion

Relieves

constipation
menstrual and menopausal discomfort
stress and anxiety
and prevents rheumatism, scoliosis, osteoporosis, sciatica

Develops

concentration
coordination
endurance

Proceed With Care

if you have uncontrolled blood pressure or heart conditions – practice without long holds, keep top arm on hip
weak back muscles – use props to support body weight
neck discomfort – keep head facing forward or down, not up

Avoid Posture

if you have recent or chronic knee, hip, abdomen or shoulder injury, inflammation or pain
if you have a headache

Common Misalignments To Look Out For

Stance is too wide
Hyper-extension of the front knee
Collapsing through the waist and reaching too far towards the ground misaligning the spine
Internal rotation of the front femur (front foot slightly pigeon toed)

Encourage

Shortening the stance and bring the back toes slightly to 45 degrees
soften the front knee (encourage a micro bend)
rest hand on a block to prevent collapsing through the waist
slightly externally rotate the front femur bone and internally rotate the back femur bone

Dive into Triangle Pose With Ilona!

Explore Triangle Pose! After a short warm up I will guide you into the expression of the pose. Notice sensations in your body but focus on your breath. Notice differences from side to side. Grab a block if you have one.

How did it go?

Triangle is one of those poses that will surprise you. I love using a block with this one as it brings the ground closer which helps my chest open up towards the sky even more which allows the spine to remain neutral/straight. How did it got for you? What did you notice? Let me know!

xox

Ilona

Triangle || Trikonasana