Yoga Poses-TRIANGLE POSE

Triangle pose is one of the most common Standing Yoga Poses. Beginners who want to learn Yoga Poses can easily practice this Yoga Pose as it is one of the most easy to learn Yoga poses.

 

Intention

There are some Yoga Poses which has common intentions. Triangle Pose and Half Moon Pose are the Yoga Poses which have some common intentions including releasing tension in the obliques external and internal and increasing flexibility.

 

• To create a lateral stretch to release tension in the obliques external and internal, latissimus dorsi, quadratus lumborum, serratus posterior inferior, intercostals and serratus anterior.

Benefits

There are some Yoga Poses which have some common benefits. Triangle Pose and Half Moon Pose are some Yoga Poses which have some common benefits.

• Strengthens the legs and improves balance
• Stretches and releases tension in the hamstrings and inner thigh muscles of the gracilis and adductor longus
• Releases tension between the lateral spine and the pelvis
• Releases tension on the intercostals expanding the ribcage and increasing the volume of the inhalation
• Releases tension and tones the latissimus dorsi and obliques, internal and external muscles of the waist
• Increases the range of motion of the head of the femur in the hip socket

Contraindications

Most of the Yoga Poses have some contradictions. One needs to be careful about these contradictions while practicing Yoga Poses. 

• Misalignment, inflammation or damage to ligament of the sacroiliac joint of the pelvis
• Inflammation, arthritis of the hip joint or restriction in the outer rotation of the front leg
• Tendency to over extend the front knee as shown in this picture of Utthita Trikonasana
• Injured hamstrings
• Unable to balance without support
• Later stages of pregnancy
• Strong Mula Bandha activation during menstruation

Teaching technique

1. Stand in Tadasana facing the side edge of your mat
2. Step the feet wide apart into a comfortable position
3. Stand on the ball of the left foot then push out through the inner heel of the back left leg until the foot is at a 15 degree angle
4. Create a vertical lateral line from the anklebone to the knee to the hip to the shoulder to the ear
5. Rotate the front right foot 90 degrees with the inner edge of this front foot aligned with the inner arch of the back right foot
6. If the front knee does not align with the right foot release the front right foot and align it with the front knee to protect the medial ligament
7. Activate Mula Bandha on the exhalation to promote stability in the pelvis and the legs and then activate Uddiyana and Jalandhara Bandhas on the inhalation to lengthen, straighten and support the spine
8. Raise the arms laterally in line with the shoulders with active palms to activate the triceps then inhale and stretch across towards the right front foot
9. Exhale and lower the torso laterally towards the floor and lower the right hand to grasp the shin or if possible, touch the hand to the floor
10. Inhale using the pneumatic pressure of the thoracic horizontal breath to expand and open the ribcage creating space
11. Then exhale twist from the navel then the floating ribs then the shoulders towards the ceiling and finally rotating the head towards the ceiling
12. Check that Maha Bandha, the combination of Mula, Uddiyana and Jalandhara Bandhas, is activated to support the pose and protect the spine
13. Hold this Utthita Trikonasana asana using thoracic horizontal breathing to expand and open the rib cage creating space and then exhaling rotating the entire spine upward towards the ceiling using the space that the inhalation created
14. Inhale rise up into a standing position turn both feet to the front and then pivot in the hips extend the torso forward into Prasarita Padottanasana to release tension and relax

Modifications

Most of the Yoga Poses have some modifications and one should know these modifications.

• Restricted movement in the hip socket due to injury, arthritis or inflammation choose to turn both feet to the front parallel to each other and create a simple lateral triangular stretch by leaning the torso to the side
• Release the neck if strong tension is created in the cervical spine and look straight ahead or in extreme cases look down to the floor
• Injury or inflammation of the sacroiliac joint - stand in Tadasana step the left foot back with both feet wider than the hips
• Square the pelvis so that it is parallel to the front of the mat then inhale and raise the arms laterally to the sides of the body over the head and press the palms together
• Exhale pivot in the hips and extend the torso forward towards the floor placing both hands onto the right shin
• Inhale using thoracic horizontal breath to stretch the intercostal muscles, expand the ribcage and to create space then exhale twisting from the navel towards the ceiling as far as possible
• Then inhale using thoracic horizontal breath to open the ribcage and create space so that the pneumatic pressure that you have created supports the movement of the floating ribs, then the shoulders and right arm and then the chin up towards the ceiling into Pavirtta Trikonasana
• Exhale release the pose of Pavirtta Trikonasana, rotate the torso back towards the floor and square the torso chest towards the floor
• Inhale raise the torso up into a vertical position and straighten the spine as the arms are raised above the head palms pressing together
• Exhale bring the left foot forward beside the right foot and lower the arms laterally to the sides of the thighs into Tadasana

Common Misalignments

• The inner arches of the feet and the ankles are allowed to collapse
• The front foot is allowed to roll over onto the blade lifting the inner arch and destroying the integrity of the ankle
• Knees and feet are not aligned, knee in line with the second and third toe, creating stress in the knee joint
• Knees are locked and overextended
• Pelvis is allowed to rotate and twist out of the lateral vertical alignment of ankle, knee, hip, shoulder and ear
• Mula Bandha is released and the buttocks allowed to push back, posteriorly exaggerating the lumbar curve
• Postural integrity of the asana is compromised so the lower hand can reach the floor and the sides of the body are not symmetrical
• Uddiyana and Jalandhara Bandhas are released and the upper spine allowed to curve
• exaggerating the thoracic curve
• The neck is shortened and the cervical curve exaggerated so the chin can move further toward the ceiling.

Counterpose

Prasarita Padottanasana to release tension in the lower back, hamstrings and glutes
A mild inversion, it calms the mind and central nervous system, lowers the blood pressure and softens the breath.

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