Triangle Pose Yoga Trikonasana
The triangle is a basic yoga pose in almost all different styles of yoga. You will almost certainly encounter it in your first yoga classes for years to come. The relatively simple setup belies its power as a hamstring stretch. Establishing the foundation of the grounded pose and strong legs allows the chest to rotate deeply and blossom.
Three occupies a predominant place in yoga philosophy. There are three letters that form the Om mantra (A-U-M), three are the Gunas or qualities of energy (Prakriti), three are the Gods who rule the universe,
- Brahma the creator,
- Vishnu the preserver,
- and Shiva the destroyer.
Concerning the human being, the three indicates the fundamental components of each of us,
- and breath.
The ability to integrate them into a higher unity is based on the awareness of one’s spiritual nature, one’s rootedness in the Original. It will be this image to guide us in the practice of this beautiful and beneficial asana, the position of the Triangle, in its variations,
- Trikona Asana,
- Parsva Trikona
- and Parivritta Trikona Asana.
This asana develops in three different variations, the Triangle or Frontal Triangle, the simplest and most accessible of the three forms, then the Lateral Triangle, of medium difficulty, and finally the Rotated or Turned Triangle, the one whose execution requires more skill. The three asanas can be performed in a logical succession, frontal, lateral, rotated triangle, or separately from each other, inserted in different sequences.
The power of 3
Among the closed flat geometric figures, the triangle is the first, the simplest, the one with the fewest sides. A closed figure is always a symbol of a limited space (excluding the circle), of separation from the surrounding space. The type of triangle (isosceles, rectangle, equilateral, irregular) involves variations in the symbology; the most representative and with common meaning in many cultures is the equilateral one.
With the vertex upward it symbolizes the divine and the aspiration to the higher, upward, just like the fire that resembles it in form. With the top down it becomes an expression of female receptivity, creativity, the ability to evolve, fluidity, like water. Concerning numerology, the triangle relates directly to the power of the number three, the number of manifestations.
There are three dimensions of space (height, width, depth), three are those of time (past, present, future), three are those of consciousness (wakefulness, sleep, and deep sleep). Finally, in the Tao Te Ching, the fundamental text of Taoism, we read: “From one comes two, from two to three, from three to ten thousand things”.
The starting triangle position 1
Get into a correct standing position, with your feet parallel, close, or slightly apart. Through the soles of your feet, you make contact with the ground, balance the support, relax your ankles, knees, pelvis, and the whole body. Set the center of gravity in a neutral position, let your shoulders slide, and check the correct position of the neck and head. Listen to your breathing, calm and fluid.
Continue with the triangle position 2
With a jump and inhaling, separate your feet and at the same time open your arms bringing them parallel to the ground. The feet are parallel to each other, positioned approximately below the elbows, the hands have the palms down.
Proceed with the triangle position 3
Keeping your feet parallel and bent forward, slide your center of gravity back, until your torso is squared with your legs. Then, slowly and exhaling, make a left to right rotation along the line of your hips. The line of the arms remains unchanged. Place your right hand on the ground, just under the shoulder and on the centerline between the two feet, just ahead of the big toes.
The right-hand presses gently on the ground; the left arm remains in line with the right, with the fingers extended but not extended. The gaze is towards the hand up or, if there are cervical problems or tension is felt, forward or even towards the foot on the ground. Breathe with a calm rhythm. Maintain at least 30 seconds, maximum up to 2-3 minutes.
Conclude with the triangle position 4
With a reverse rotation concerning that of the beginning, bring the trunk horizontal, then vertical, sliding forward with the center of gravity and inhaling. To facilitate movement, you can place your hands on your hips. Bring your feet together with a jump, then exhale, lower your arms. Repeat on the opposite side.
Alternative positions and benefits
Instead of bringing your hand to the ground on the centerline between your feet, extend the pivot movement until it rests on the outer side of your left foot. This variation favors abdominal containment in rotation, but deprives the position of the alignment of the arms and reduces vital capacity. It should therefore be practiced exclusively for a preparatory purpose.
Performed with precision and with adequate breathing, the Triangle has beneficial effects on the mobility of the coxofemoral, sacroiliac joints, and the entire spine. It improves the efficiency of the immune and urogenital and excretory systems.