active recovery for the month

Triangle Pose - Trikonasana 
Triangle Pose.jpg

How to:

  1. From Tadasana (Mountain Pose), step or lightly jump your feet 3 to 4 feet apart. Raise your arms parallel to the floor and reach them actively to the sides, shoulder blades wide, palms down.

  2. Turn your left foot in slightly and your right foot out to 90 degrees. Align your right heel with your left heel. Firm your thighs and rotate your right thigh outward, so the center of your right kneecap is in line with the center of the right ankle.

  3. Exhale and extend your torso to the right, bending from your hip joint, not the waist. Reach out directly over the plane of the right leg. Counter the reach by anchoring your left hip to the left. (Imagine someone is trying to pull your hips to the left.) Ground this movement by strengthening the left leg and pressing the outer heel firmly to the floor.

  4. When you have reached as far as you are able, hinge at the hip and bring the torso to the right, moving toward your upper body being parallel to the floor. Reach your right hand down toward the floor and stretch your left arm toward the ceiling, in line with the tops of your shoulders. Your hands, arms and shoulders will form a  straight line, perpendicular to your mat.

  5. Open your torso to the left, keeping the left and right sides of the torso equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.

  6. Rest your right hand on your shin, ankle, or the floor outside your right foot—whatever is possible without distorting the sides of the torso. Keep your head in a neutral position or turn to look up at your hand or down at the ground.

  7. Stay in this pose for 30 to 60 seconds. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Recenter, then reverse the feet and repeat for the same length of time on the other side.

Benefits:

  • Lengthens and aligns the spine

  • Expands breath capacity

  • Strengthen the hips, waist and torso 

  • Supports reproduction and elimination 

  • Cultivates balance and centering

Caution:

  • Those with neck, low back, sacroiliac or hip issues should practice with modifications. ( using a block as to not go too deep) 

 Modifications:

  • Beginners - keep knee slightly bent and place the front hand on the thigh, shin or ankle with head facing downward. 

  • With a Block - Place the descending side hand on a block for more support and less depth 

  • Wall - Place the back against a wall to support correct alignment in the pose

Triangle Progression.jpg