Yoga in a GIF-y: Trikonasana

This week we’ll be dissecting Trikonasana, triangle pose. We’ll start with the name itself, “Trikon” is triangle and “asana” is pose in Sanskrit.

I include Trikonasana in all of my classes - sometimes several times - because it contains many elements in a single accessible posture. The upper chest is in a slight backbend while the extension of the sides of the waist creates a beautiful side stretch. It’s also a hip opener and a subtle hamstring and calf lengthener.

Here’s a step-by-step guide:

  1. Take a wide stance across your mat, turn the left toes in 15 degrees and the right toes out 90 degrees.

  2. To check if your stance is wide enough bend your right knee as if you were coming into Virabhadrasana 2 (Warrior 2 pose). When the right thigh is parallel to the floor and the right knee is in line with the right ankle, you’ve got it just right.

  3. Straighten both legs - from the activation of the muscles of the leg as opposed to sending bone-on-bone - and then I want you to imagine that someone is pulling your left hand back while resisting with the right.

  4. Using that resistance, hinge at the right hip and bring your right hand just outside your right leg underneath the right shoulder, left hand points up to the sky.

  5. If the right hand doesn’t reach the floor with ease, use a yoga block (as above) or a book to support your hand.

  6. On an inhale, twist the entire spine so that the belly, chest and (if comfortable on the neck) head turn up to face the left hand.

  7. Stay for 5 inhales and exhales

  8. To get out of the posture, firm into the left foot and use the strength of the left hand to bring you up to stand.

  9. Repeat on the left.

And this is today's Yoga in a GIF-y for Trikonasana!