POSE BREAKDOWN - TRIANGLE POSE (TRIKONASANA)

Trikonasana or Triangle Pose is a foundational yoga asana that involves a deep stretch through the sides of the body while also engaging the legs and core for stability.

Here's a comprehensive guide to the pose, covering its etymology, benefits, contraindications, alignment tips, therapeutics, how to do it, modifications, props, misalignments, assisting, prep poses, and follow-up poses:

Etymology:

"Trikonasana" is derived from the Sanskrit words "trikona" meaning triangle and "asana" meaning pose or posture. The name reflects the shape the body takes in this yoga pose, resembling a triangle.

Benefits:

Stretches and strengthens the thighs, knees, and ankles.
Stretches the hips, groins, hamstrings, and calves.
Opens the chest and shoulders, improving breathing capacity.
Stimulates abdominal organs, aiding in digestion.
Helps to relieve stress and improve concentration.

Contraindications:

Individuals with neck injuries should avoid excessive strain on the neck by looking up too much in the pose.
Those with low blood pressure should practice with caution, avoiding excessive extension of the torso.
People with diarrhea or other abdominal ailments may find the pose uncomfortable and should avoid it.

Alignment Tips:

Keep both legs straight but not locked, with the kneecaps lifted.
Lengthen the tailbone toward the back heel to maintain extension through the spine.
Press firmly into the feet and engage the quadriceps to support the legs.
Keep the chest open and the shoulders relaxed away from the ears.
Ensure the hips are level and facing forward rather than tilting back.

Therapeutics:

Helps alleviate mild backaches.
Relieves stress and anxiety.
Can be therapeutic for sciatica.

How to do it:

Begin in Tadasana (Mountain Pose) at the top of your mat, standing tall with your feet together and arms by your sides.
Step your feet wide apart, about 3 to 4 feet distance.
Turn your right foot out 90 degrees so that your toes are pointing to the top of your mat. Your left foot should turn slightly inward, about 45 to 60 degrees.
Inhale and extend your arms out to the sides at shoulder height, parallel to the floor, palms facing down.
Exhale and engage your core muscles as you reach your right hand toward the right side, shifting your hips to the left.
Keep your torso long as you hinge at the hip joint, lowering your right hand down to your shin, ankle, or the floor on the outside of your right foot or gripping the big toe.
Your left arm extends straight up toward the ceiling, perpendicular to the floor, in line with your shoulders.
Ensure both legs are straight but not locked. Press into the outer edge of your back foot and the inner arch of your front foot.
Keep your chest and hips open, facing forward, and gaze either up toward your left hand or straight ahead, depending on your neck comfort.
Hold the pose for 30 seconds to 1 minute, breathing deeply.
To release, inhale as you press firmly into your feet and lift your torso back up to the starting position.
Repeat on the other side, reversing the position of your feet and arms.

Modifications:

Use a block under your bottom hand if you can't comfortably reach the floor.
Bend your front knee slightly if you feel strain in the hamstrings or groin area.
Keep your gaze forward if looking up causes strain in the neck.

Props:

Yoga block for support.
Yoga strap to assist in reaching the bottom hand to the floor.

Misalignments:

Collapsing into the bottom side waist instead of keeping both sides equally lengthened.
Hyperextending the front knee, leading to strain on the joint.
Allowing the chest to collapse forward rather than keeping it open and lifted.

Assisting:

Providing support under the bottom hand with a block.
Encouraging length through the spine and reaching the top arm toward the ceiling.

Prep Poses:

Utthita Parsvakonasana (Extended Side Angle Pose)
Virabhadrasana II (Warrior II Pose)

Follow-Up Poses:

Uttanasana (Standing Forward Bend)
Adho Mukha Svanasana (Downward-Facing Dog Pose)