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TUTORIAL
Triangle Pose

 

Kiana Ng Yoga

Trikonasana

Triangle Pose is a great hamstring opener & an awesome beginner pose. When I first took my yoga teacher training, I was surprised at how intricate the alignment is with this pose! As intricate as it may be, there is also many modifications that can be used in this pose.

Alignment Principles

  • Begin in warrior II
  • Straighten the front leg (create a small bend in the knee to avoid hyperextension). Option: place block behind calf to help avoid hyperextension
  • Without turning the body or torso, inhale to hinge from the hips as you reach the front finger forward as far as you can
  • Exhale to bring palm to shin, block/mat on the outside of the leg, or hook big toe with peace fingers
  • Take back arm up towards ceiling
  • If okay on neck, take gaze to top hand and take head back to keep it in line with the spine
  • Drop top ribs into bottom to create equal length through both side bodies
  • Create energy from finger tip to finger tip by keeping bottom fingers/hand light on resting place as you actively reach through the top arm
  • TIP: Keep torso inline with hips and bottom thigh by wrapping the bottom rib under and taking the top ribs back, as if you were to spin your torso to face the ceiling. AVOID leaning forwards to the inside of the bottom thigh – keep everything stacked!
  • TIP: Lean back slightly to align torso with bottom thigh

Prep. Poses:

  • Virabhadrasana II (Warrior II)
  • Utthita Parsvakonasana (Extended Side Angle)
  • Prasarita Padottanasana (Wide Legged Forward Fold)

 

Modifications/Variations:

  • Bend bottom leg for tight hamstrings
  • Take hand to shin, block, or big toe
  • Float & lengthen both arms forwards by ears (“holding a beach ball” action)

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