trikonasana // triangle pose

greener living I trikonasana

“love is made up of three unconditional properties in equal measure: acceptance, understanding & appreciation. remove any one of the three and the triangle falls apart. think about it — do you really want to live in a world of only two dimensions? so, for the love of a triangle, please keep love whole.”

trikonasana is a standing posture that really opens the chest, hips and shoulders.  it stretches and strengthens the thighs, knees and ankles, improves the digestive system and helps alleviate stress.

technique:
↠ stand in tadasana and step back with one leg. feet should be about one leg distance apart. the front foot should have the toes pointing forward and the edge of the back foot parallel with the back of the mat. have the front heel in line with the middle arch of the back foot.
↠ bend the front knee and place your hands on the hips to start. inhale raising the front arm up to the sky. on the exhale reach forward so that the hand holds the shin just under the knee or the ankle.
↠ inhale to open the top shoulder and exhale to move the bottom ribs forward so you have a gentle rotation in the chest.
↠ inhale to extend the top hand towards the sky and on the exhale stretch the front leg so that both legs are now straight. your gaze can be towards the top hand but if it’s too much for your neck look down towards the floor.
↠ hold the position with a regular breath. every exhale to to rotate the chest a little more to feel a nice opening.
↠ to release the pose bring your gaze back down towards the front foot. release the top hand back to the hip and bend the the front knee. inhale to raise the front arm back to the sky. exhale and push the hip forward with the back hand for a nice reverse warrior. take one more inhale breathing into that front side of the body and exhale to release the front hand down to come back to standing.

greener living I trikonasana

variations:
↠ you can get into the posture beginning with straight legs with the arms at shoulder height like a t-shape. on the exhale shift the ribs forward and lower the front hand down onto the leg.
↠ the back of the hand can press against the inside of the lower leg or you can place the peace fingers around the big toe.
↠ if you’d like more of a rotation in the chest you can wrap the top arm behind the lower back and hold onto the front thigh.

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