Extended Triangle Pose

Extended Triangle Pose

by Steve Johansen, Hummingbird Pilates and Yoga

 

In Yoga, were always trying to find balance, in the mind, body, and spirit, for me this is the very essence of Yoga. Therefore, in the asanas (postures), which are the physical part of the yoga practice, all the postures are of equal importance. Just like children, we are not supposed to have a favourite. However, over the years I find myself doing some poses, almost every time I practice, and these poses, I jokingly refer to as my top ten. Although the ranking of these poses, varies overtime; Triangle pose has always been high up there in my Yoga top ten.

 

Triangle pose Utthita Trikonasana, pronounced as (oo-TEE-tah trik-con-Ahs-ah-nah). In Sanskrit Utthita means Extended, and Trikona, Thee Angle or Triangle, and Asana pose or posture. Therefore, we’re looking for an Extended Triangle Pose. While the triangles between your legs and the floor, and front arm, torso, and front leg, are important. Utthita Trikonasana, is all about extending.

Using the fronts of the thighs to lengthen through the backs of the legs, tucking the tail bone and engaging the core, stretching the torso and back muscles. Whilst extending through the arms, especially reaching upwards, expands the chest and opens the shoulders. Holding this pose for a few breaths requires concentration and balance, an awareness of how the body feels, and a slow steady breath, to settle a wandering mind.

 

Where to start

Stand in the centre of your mat and turn to the left. Widening your stance, until you can feel the stretch on the insides of your thighs, but not so far as it becomes uncomfortable (ideally your feet should be leg length apart).

 

Top tip: shortening the stance makes the pose easier, but you’re less likely to feel the benefits of the pose.  Widening the stance too far, will make it more difficult to maintain your balance.

 

Lift the ball of your right foot, so the weight is on your heel and turn your foot to the right, so the foot faces forward. The left, back foot, should be at a 45-degree angle. Ensure your weight is evenly distributed, over the four corners of your feet. e.g., the joints of big toe, little toe and the inside and outside of your heels.

 

Roll the pelvis slightly, so the tail bone points downwards to the floor, you should feel your kneecaps lift and the fronts of the thighs tighten, along with your abdominal and pelvic floor muscles or Mula Bandha. Try to lift evenly from the sides of your chest, razing the arms to shoulder hight rotating the palms upwards, you will feel your shoulder blades roll backwards and towards each other. Keep your shoulders there as you rotate the palms to face forwards, stretching through the fingertips. This will help relax your shoulders and open the collarbones, broadening the chest.

Find your 3-part breath and take a moment to steady yourself here.

 

Turn your head and find your Dristi, an unfocused gaze, just beyond your right middle finger. Lift through the front of your right thigh as you push you left hip backwards, this will slightly tilt your hips to the right, helping you to maintain as much space as you can, through the right side of your torso. Be careful not to lower your right shoulder, as you stretch forward with your right hand. Then lower the back of your right hand to the inside of your right thigh or knee. A little pressure with the back of your hand on the inside leg, will help you to roll your left shoulder back finding more length and twist within the pose. Finally reach straight up to the ceiling with your left hand.

 

Tip: changing the position of your gaze can change the level of difficulty within the pose. Looking down is easiest, looking to the side a little harder and looking up to you left hand harder still.

 

Hold for 3 to 5 breaths. Then come out of the pose the way you got in. Repeating the process on the other side.

 

Practising this challenging foundational standing pose, will strengthen the legs, abdominal muscles, and back muscles, while opening the shoulders and hips, and helping you to focus your mind on breath, body and balance.

 

For those of you who would benefit from Extended Triangle Pose taught in action, you can find a video on our at Hummingbird Pilates & Yoga Facebook page both pinned to the top and as one of our reels. Alternatively, book now and join me at the studio using this free pass code HPYFREECLASS. My gift to you.