This pose called Triangle, was one of those poses for me. I just wasn't sure what I was supposed to be doing with my body at first, and I had a hard time balancing (I always ended up falling back on my booty). Then an amazing teacher corrected my alignment and talked about the purpose of the Triangle pose, and suddenly it became my favorite.
|Sanskrit Name: Utthita Trikonasana
English Translation: Extended Triangle
Also Called: Triangle
To learn how to get into this pose,
- Begin standing at the front of your mat in Mountain pose. Take a step open to your right so that you have about 3 feet between your heels and your feet are parallel.
- Turn your right toes out to the right 90°, and your left toes slightly to the right, making a 45° angle.
- Keep both legs straight as you reach your right hand straight out over your right leg, making your spine as long as you can. Then lower your right hand down, and rest it on your right shin, on a block behind your leg, or grab onto your big toe if you can. Extend your left arm straight up.
- You want your shoulders to be stacked one on top of the other, your left hip drawing back, and engage your core by pulling your belly button in towards your spine. Work on pulling your right shoulder away from your right hip crease and lengthen through both sides of the ribs equally.
- Stay here for at least 5 deep breaths. Then engage your legs, press firmly into the ground with your feet and use your lower body to lift your torso up. Rotate your feet to the left and then do the other side.
Fit's Tips: If you have tight or injured hamstrings, bend your front knee slightly. Also be sure to modify the pose by using a yoga block so you don't have to stretch your hand all the way to the ground.