Utthita Trikonasana
Your Monthly Yoga Pose
According to architectural elements, the triangle is the strongest shape as it holds its shape and has a base, which is very strong and also has a strong support. The triangle is common in all sorts of building supports and trusses.
In yoga, triangle pose, or utthita trikonasana, is a posture of strength and length. The base with strong legs provides a wide support for the rest of the body as it reaches up. The center of the body floats as the legs root into the earth, allowing the trunk to open and reach toward the sky.
The posture is relatively simple to attain. Various modifications to access or deepen the postures exist. A common misstep in the posture is leaning the trunk forward and pressing the hips back. The posture is meant to keep the hips on the same horizontal plane. Below, I will explain modifications to obtain and to deepen triangle pose.
- Spread the feet three to four feet apart.
- Spread the arms apart, palms down, and parallel to the floor.
- Turn the right foot 90 degrees toward the front of the mat.
- Turn the left foot slightly in toward the front of the mat, keeping the leg straight and active.
- Exhale and reach the right arm toward the front of the mat, bringing the right palm down near the right ankle, optimally landing on the floor on the outside of the right foot.
- Lift the left arm up, keeping the shoulders in line with the right wrist. Keep the legs strong and do not hinge at the hips.
- Allow the gaze to follow the left hand.
- Hold the posture for 5-10 even breaths.
- Rise on an inhale and switch sides.
Modifications to obtain the posture are to place the right hand on a block, shin, or thigh, instead of the floor. For tight or short hamstrings or for those with lateral stiffness, placing the lower hand higher on the leg allows for the opening on the opposite side of the body.
In order to deepen the posture, the practitioner can bind where the lower arm wraps around the leg, or the lower arm can reach toward the top of the mat.
Keep the legs strong, but allow the trunk and arms to be at ease so breath is easy and soft. Find the balance between strength and length when practicing triangle pose.
Namaste.
