Learn how to practice and teach Triangle Pose (Trikonasana) with detailed anatomy and informed verbal cues to help you and your students enter and exit with safe alignment.
Sanskrit name: Utthita Trikonasana
English translation: Extended Triangle Pose
About the Pose
- Asymmetrical standing pose with focus on equally lengthening the side bodies (lateral awareness)
- Is more about straight lines than curves: find the triangles!
- Teaches axial extension in a complex pose
- Helps student sense many directions (lines of energy and dynamic tensions) at the same time
Instructions from Tadasana
- Step or jump your feet wide.
- Pivot in your left foot; turn out your right foot 90 degrees.
- Press into your outer left heel. Reach your right hand to the floor and left hand to the ceiling.
- Press into your inner right foot. Turn your right thigh outward.
- Press into your outer left heel. Turn your left thigh outward.
- Reach your arms apart.
- Turn your navel and chest upwards. Gaze up at your top thumb.
- To exit the first side: Press into your outer left heel. Pull up with your top arm to come to standing. Turn your feet forward.
- Repeat on the second side.
- To exit the pose: Press into your outer right heel. Pull up with your top arm to come to standing. Turn your feet forward. Step or jump your feet and hands to Tadasana.
- Collapsing back leg and or laterally curved spine. Modification: Elevate the hand with a block or chair.
- Locked knee versus straight leg
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