TRIANGLE POSE
Trikonasana
(trik-cone-AHS-anna)
Trikona = Three angle or triangle
Steps:
- Go to Utthita Hasta Padasana.
- Turn the right leg, thigh and foot 90 degrees to the right. Turn the left foot slightly in.
- Check that the middle of the thigh, knee and ankle are in line. As the leg rotates to the right, resist having the whole trunk following by turning the abdomen in the opposite direction.
- Keep the head, middle throat, centre chest and navel in one vertical line. Keep both sides of the waist even and lifted. This is Parsva Hasta Padasana.
- From Parsva Hasta Padasana, exhale, extend the trunk to the right, place the right hand down on the right shinbone, near the ankle. Stretch the left arm straight up in line with the left shoulder. Both the arms and the legs are straight.
- Turn the chest and waist towards the ceiling, turn the head and look up at the thumb. Hold for several breaths, then inhale, come up to Parsva Hasta Padasana and then Utthita Hasta Padasana.
- Repeat on the other side.
Modifications and props:
If it is not possible to comfortably touch the floor with the bottom hand or fingertips, support the palm on a block.
Variations:
Instead of stretching the top arm toward the ceiling, stretch it over the back of the top ear, parallel to the floor.
Benefits:
Improves digestion and circulation; helps relieve menopausal discomfort; relieves symptoms of sciatica; stretches the arches, calves, hamstrings, and groin; opens the throat, chest, shoulders and hips; lengthens the spine; stabilizes and strengthens the legs and torso; increases muscular endurance
Contraindications:
Neck injury (do not look up); low blood pressure; congestive heart disorders.