Pose of the Month - Triangle Pose


TRIKONASANA


In the spirit of celebrating our three-year anniversary, our pose of the month is inspired by Longwave Yoga's triangle logo. The triangle became our logo because of its representation of unity and connection to mind, body, and spirit. Similarly, the alignment of Trikonasana (Triangle Pose) created the sacred, geometric triangle shape. In triangle pose, our bodies mimic the shape of unity in three triangles. One triangle is created from the feet, legs, and pelvis. Another is assembled from the bottom fingers, underarm, and hip. And the third is shaped from the extended arm to the feet. Not only does triangle pose create the energetic qualities of unity, it also opens the side body; stretches and strengthens the legs; improves digestion; and lengths the shoulders, chest, and spine.


Step-by-Step Instructions:

1. Stand in Tadasana (Mountain Pose) facing the front of the room. Turn to the right and separate the feet very wide so that you are standing in a straddle.

2. Turn the right toes 90 degrees to face the back of the room, the left foot stays parallel to the back edge of the mat. Be sure the right knee cap is aligned with the center of the right ankle.

3. Reach your arms out to the sides in line with the shoulders, parallel to the Earth. Exhale and extend your torso directly over the right leg as you pull the left hip back. Firmly press into the back heel. Keep both sides of the torso equally long.

4. Once you cannot reach out any farther, bring the right hand to the outside of the right foot on the floor or a block. The left arm extends toward the sky.

5. Energetically pull the right hip back and down toward the left heel. Rotate the torso toward the sky as you lengthen through both sides of the body and the crown of head. Keep pressing into the back heel.

6. Look up to the left hand.

7. Inhale to rise, pressing firmly into the feet.

8 Repeat on the other side.


To modify or go deeper into the pose: 

Modified Variation: If moving the hand to the ground or a block is too deep, rest the hand on the shin or the seat of a chair. This pose can also be performed with the back against a wall for support.

To go deeper: Extend the top arm overhead with bicep by ear. Or to strengthen the core, keep the extension in the side body while bringing the bottom hand to the heart. Another core strengthening option is to stretch bottom arm out in line with shoulder, parallel to the floor. 



Cautions and Contraindications:

Do not perform this pose if you have a headache or low blood pressure.
If you have high blood pressure, keep your gaze down heart.
For practitioners with heart conditions, practice this pose against a wall and keep the top arm on hip.
If you have neck problems, do not turn your head to look upward.


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