Triangle Pose | Yoga

Triangle Pose is the topic of discussion today. Triangle Pose [ Utthita Trikonasana ] is one of the most important poses. Hellooooooo our dear Yogis, welcome to our new episode of Yoga with Eeman. In this episode, Eeman will show you the process of Triangle Pose (Utthita Trikonasana).

Triangle Pose (Utthita Trikonasana) is a foundation yoga pose across almost every different style of yoga. You will almost certainly encounter it within your first few yoga classes and for years to come. Establishing the foundation of the pose with grounded feet and strong legs allows the chest to twist deeply and blossom open.

Triangle Pose

Extended Triangle Pose improves balance, posture, and body awareness. It counteracts the effects of prolonged sitting.

Other Extended Triangle perks:

• Strengthens your thighs, hips, core, back, and side body on the bottom side (including the abdominal obliques)
• Stretches your chest, back of thigh (hamstring), and side body on the top side (including the abdominal obliques)
• Enhances digestion and relieves stress, according to some traditional yoga lineages

How to

1. From Tadasana (Mountain Pose), step 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 forward to face the front of the mat. Align your right heel with your left heel if that’s comfortable for you. Engage your quads.
3. Exhale and extend your torso forward—bending from your hip joint, not the waist—to reach your side body directly over your front 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.

Beginner tips

• If your legs are too close together, you won’t feel the full benefit of the pose. If your legs are too far apart, you’ll feel unbalanced. The length is unique to you and your legs, so explore the stance to find the foot position that is best for you. You should feel a pleasant stretch, but you shouldn’t feel strained.
• If you feel unsteady in the pose, brace your back heel against a wall.
• To keep the back of your body aligned, pretend that you are pressing your head, shoulders, and buttocks against a wall. Or practice alongside an actual wall and press your back body against it.
• Try to keep your arms in one long line from the floor to the ceiling.
• If turning your head to face the ceiling is not comfortable on your neck, look straight ahead or down at the mat.

Triangle Pose Details ঃ

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