Yoga Practice As Process - Utthita Trikonasana (Triangle Pose)

Utthita Trikonasana, or Triangle Pose, is a lateral bend that allows access to the hamstring, hip, and side body. This pose has many therapeutic benefits. Please continue to read to find out more.

Vinyasa – To enter the posture, position your feet parallel, wider than the shoulders, and about three feet apart. The distance can be navigated depending on a number of factors, but I recommend finding a place of feeling grounded and balanced. From here, turn the left foot out ninety degrees and turn the right foot inward about 10 degrees. With an inhale, raise the arms parallel to the ground. As you exhale, begin your side bend and ease your left hand towards your mid-shin. If you feel balanced slowly turn the gaze upward. As you inhale, gradually return to your starting position. I recommend practicing this Vinyasa 4-8 times until you get a sense of where you might hold the asana. The hand can rest lightly on the shin or come down along the inside of the leg.

Support – In trikonasana, as in many lateral or side-bending poses, one should try to be aware of their sacroiliac, hip, and knee joints. I recommend trying to prevent strain in your hamstring, hips and lower back in order to ensure safety in the posture. If you notice pinching in any of these areas, or you notice strain around or behind your knee, try staying higher in the pose by resting the hand on either your shin or a block set to the inside of the foot. If the pinching or strain does not abate, I recommend coming out of the asana and shortening the distance between your feet before reentering.

Balancing or Counter-poses – After exploring both your left and right sides, I recommend a gentle forward-fold as a counter pose. Some options include: Chakravakasana (Cat and Cow), Uttanasna, Prasarita Padottanasana or Paschimatanasana.

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