Triangle Pose
the 12 Basic asanas
The Triangle: A lateral stretch that builds balance and calm determination.
Triangle, or Trikonasana, is a standing posture based on lateral, or sideways, bending. It completes the range of spinal movement in an asana session by working especially into the lumbar and thoracic areas of the spine.
This active posture combines extension with balance. Its sideways movement lengthens the muscles along the side of the body, supports spinal flexibility, and encourages calm focus through steady breathing. After practising Triangle, end your session with final relaxation in order to absorb the benefits of your practice.
Increases the sideways mobility of the lumbar and thoracic areas of the spine.
Strengthens and lengthens the muscles of the legs and back
Gives a complete lateral stretch to the body
Tones the spinal nerves
Tones the abdominal organs
Improves the movement of food through the intestines and so invigorates the appetite
Builds concentration and mental determination
Teaches you how to face a challenging task while staying mentally calm
Stand with your legs apart, about twice shoulder-width. Turn your left foot to the left and align it with the instep of your right foot.
Inhale and take your right arm up alongside your right ear.
If you are unable to reach over your head without bending your leg, exhale and bend your trunk to the left. Bend your left leg, and place your left hand on your left foot. Hold for up to one minute, then repeat on the other side.
If you are able to reach over your head without bending your leg, come into the full pose from Step 2. Exhale and bend to the left, keeping your left knee straight. Catch hold of your ankle or your calf. Hold for up to one minute, then repeat on the other side.
Swami Vishnudevananda
Sivananda Yoga Centres
