Introduction: Discovering TrikonasanaToday, we are going to look at an essential and very useful yoga pose: Triangle Pose, or Trikonasana.
This is a great way of stretching out the hamstrings, groins, and hips, strengthening your legs and core, and opening up the chest and shoulders. And it's a great one for developing a feeling of balance and grounding, so it's at the center of any yoga practice. So, here's learning this traditional standing yoga pose, step by step, so you can feel confident about discovering your own beautiful triangle and savoring its many yoga advantages.
Getting Started: Preparing Your Foundation for Trikonasana
(Setting the essential groundwork for a stable and balanced pose.)
Imagine yourself standing tall on your mat, feeling centered and ready for this starting yoga pose.
Step 1: Start in Mountain Pose (Tadasana)
(Establish your core stability and perfect posture.)
Stand at the back of the mat with feet together, intentionally lifting through your arches, uniting your thighs, and gently tucking your belly in. Feel strong and stable here, establishing your yoga alignment.
Step 2: Step it Out – Foot Placement & Hip Orientation
(Learn how to position your feet and hips for optimal balance and openness.)
Step your feet far apart from Tadasana, approximately 3 to 4 feet. The spacing will depend on the height and flexibility of your body, so find a comfortable interval where you're stable but not tight. Rotate your right foot outward 90 degrees, with your toes pointing to the short end of your mat. Angle your left foot in, about 15 degrees. Keep your heels aligned or even let your front heel be slightly in front of the arch of your back foot for extra stability. Your hips should be facing generally towards the long edge of your mat.
Step 3: Arm Extension – Setting Your Energetic Foundation
(Extend your arms to activate your body and prepare for the expansive reach.)
Extend your arms out to the sides to shoulder height, parallel to the floor. Energy radiates from your fingertips! This is your place of origin for Trikonasana benefit.
Entering the Triangle: The Core Movement
(Flowing smoothly into the iconic shape of Trikonasana, focusing on length and hip hinge.)
Now that your base is established and your arms are out to the side, it's time to shift into the pose proper.
Step 4: Initiate the Reach – Lengthening the Torso
(Extend your body forward, creating space and engaging your side body.)
Inhale. Exhaling, begin reaching forward with your right hand, stretching your torso out over your right leg as though you are being gently pulled by a force beyond your reach that is stretching your right arm forward. Avoid squeezing into your right side; maintain the two sides of your torso in longness. Imagine to create as much length as possible from your left hip to your right fingertips.
Step 5: Hinging at the Hip – The Proper Bend
(Understand how to hinge from your hip, not your waist, maintaining an open posture.)
The motion is derived from hinging at your hip, not from bending at your waist. Keep your legs active and strong. Your hips should stay fairly open, facing the long edge of your mat as often as possible, as opposed to turning downward.
Step 6: Lowering into the Pose – Controlled Descent
(Gently bring your hand down, preparing for your anchor point.)
Once you've moved as far forward as you can, slowly lower your right hand.
