The Triangle Pose, or Trikonasana, is a foundational standing pose in yoga. It is great for stretching the legs, hips, spine, and chest, while also building strength and balance. Here's how you can perform the Triangle Pose:
Steps to Perform Triangle Pose:
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Start in a Wide Stance:
- Stand at the top of your mat and step your feet about 3 to 4 feet apart.
- Turn your right foot out 90 degrees, so your toes point toward the short edge of the mat, and your left foot slightly inward.
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Align Your Heels:
- Your heels should be in line with each other, with your right heel intersecting the arch of your left foot.
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Extend Your Arms:
- Inhale and raise your arms parallel to the floor, palms facing down. Your shoulders should be relaxed, and arms straight.
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Bend at the Hips:
- Exhale as you hinge at your hips (not the waist) toward your right leg, keeping both sides of your waist long.
- Lower your right hand toward your shin, ankle, or the floor (if flexible), while reaching your left arm straight up toward the ceiling.
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Open Your Chest:
- Rotate your torso slightly, opening your chest and stacking your left shoulder directly above your right shoulder.
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Gaze Up:
- If comfortable, turn your head to gaze at your left hand. If that strains your neck, keep your head in a neutral position, looking forward or down.
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Hold and Breathe:
- Stay in the pose for 5 to 10 breaths, feeling the stretch along the sides of your body and in your legs.
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Come Back Up:
- To exit the pose, inhale and lift your torso back up to standing.
- Repeat the pose on the other side.
Benefits of Triangle Pose:
- Stretches: Hips, hamstrings, calves, shoulders, chest, and spine.
- Strengthens: Thighs, knees, and ankles.
- Improves: Digestion and relieves stress.
Tips:
- If you feel unsteady, use a yoga block under your bottom hand.
- Avoid locking your knees; keep them soft and engaged to protect your joints.
Practicing this pose regularly can enhance flexibility and balance.