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Yoga FAQ |
Yoga Styles
Triangle Pose
Uttbita Trikonasana
Props: Stand in Mountain Pose. Inhale and then smartly move feet three to three and a half feet apart. Pivoting on your heels you can then turn your left foot in 60 degrees, and your right foot out 90 degrees. The block can be placed outside of your right foot (not shown in image above). Points to watch:
Because this is a wide leg standing pose, you need to make sure that the heel of the front foot is in line with the arch of the back foot. The balls of the feet and the heels should have weight evenly distributed between them. The toes should be lengthened and spread. Use the front thigh muscles to draw the kneecaps up but do not hyperextend the knees. Draw your shoulders down and extend through the fingertips.
Inhale. Upon exhalation, swing your pelvis to the left and extend your torso over your right leg. Place your right hand on your shin (as above) or on a block. For the more advanced students: Place your hand on the floor. Next, bring your left arm overhead, palm forward. Points to watch:
Make sure the torso and legs are in one plane by directing the left sitting bone toward the left heel.
When you exhale turn your head and gaze up at your left hand. Release any tension in the throat and jaw and soften the eyes. The more you can feel your connection to the ground through your legs, the more you will be able to lengthen the spine and release the neck. Any discomfort in the neck can be released by looking forward. Later your flexibility will increase and you will be able to turn your head and gaze at your hand.
Length of pose: 30 seconds on each side. It does take time to learn Yoga, so do not push yourself; allow it to evolve naturally.
To come up, press down through your left leg and foot. Extend through your left arm. Turn your feet forward, making sure they are parallel. Practice on the other side, and then come back to the Mountain Pose.
Benefits: Tones the thighs, calf muscles and hamstrings. Strenthens the spine and the muscles of the back. | 
