Lately at Epic we’ve been working on the Triangle - Trikonasana in sanskrit - pose. Triangle pose improves overall balance and stability, both physically and mentally. It increases body confidence and courage, creating poise and grace both on and off the mat. To lead up to mastering this pose, try starting with Warrior II pose.
Level of Difficulty: Beginner
Cautions - if you have the following conditions:
Heart: practice against a wall, top arm on hip
Neck issues: gaze ahead, neck long on both sides
High blood pressure: because it takes a lot more strength & blood flow to look up, turn the head to gaze down
What it does:
Stretches and strengthens the thighs, knees & ankles
Stretches the hips, groin, hamstrings, calves, shoulders, chest & spine
How to do it:
From Mountain pose, step your feet at least three feet apart. Keep outsides of feet parallel.
Lift your left foot onto its heel and rotate it 90 degrees. Align your left heel with the middle of the right foot’s inner arch. Engage thigh muscles to avoid locking left knee.
Spread your buttocks. Externally rotate your upper thighs, bringing your kneecaps in line with the second toe. Engage your tailbone down towards the floor, pubis bone up towards the belly button. Lift arms up to sides, shoulder height, ‘eyes’ of the elbows up, palms down.
Exhale as you hinge at the left hip, lengthening your torso over the left leg. Keep spine long, waist even on both sides (keep ribs evenly tucked). When fully extended, rotate arms in sockets to place left hand against inner leg and extend right arm to ceiling. Turn head to look at right thumb.
To come up, inhale as you press into the floor and hinge back up. Turn your feet back to center. Repeat on the other side.
Brace your back heel or the back of your torso against a wall if you feel unsteady in the pose.