Why add Trikonasana to your Practice?
Trikonasana or Triangle Pose is one of the most practised standing postures in Yoga. So, you want to get it right for your body, agreed?
This pose creates specific demands on the body, such as
lengthening of the leg muscles, particularly the inner thighs.
the hips need to have a good rotation.
lengthening of the upper body while suspended in a deep side bend.
the spine and neck as they extend and rotate while being in a deep side bend.
the shoulder joints rotate out with the arms held at shoulder level.
There is a lot to navigate, rotate and hold.
In this blog post, I would like to introduce the pose to you based on my experience, which was quite rocky.
I didn’t quite get what was asked of my body, in particular, my pelvis didn’t seem to fit into the pose.
However, after years of studying and trying out different approaches, I finally found a way that fitted my body and Trikonasana became one of my favourite poses. Persistence does pay off.
Let's look at the triangles first.
When we hold the pose, there are potentially 2 triangles visible.
One is shaped by our legs, the other through the arm-leg connection.
The first triangle creates a firm foundation with the inner legs forming the sides of the triangle and the tip at mid-pelvis activating the lower core muscles, which are the inner thighs and pelvic floor. This strength allows the upper body to suspend in space with ease.
The second triangle reaps the strength from the connection when we either hold the big toe with our index and middle finger or place the hand on the block to expand and suspend the torso with ease.
The Force of Three
We often come across the strength of a triangle or the force of three in our life.
Three is a balance.
Two is a duality, and one is the ego.
The three, however, is a balance between the ego and duality. Ok, you might say, three is one too many, but we are not looking at that aspect today 😊
We find the three in Christianity as a sacred number of the father, the son and the Holy Spirit. In Indian mythology, there is Brahma, the creator; Vishnu, the sustainer; and Mahesh or Shiva, the destroyer. We could also say it is the cycle of birth, life, and death.
Or, the three gunas, the universal qualities, as a sense of balance called sattva, of business, activity, and expectations are rajas and heaviness and inertia, tamas. Sattva is the beginning of something, rajas the maintenance phase and tamas brings it to an end.
So how can we explore these three in Trikonasana?
As mentioned before, it is a perfect balance between steadiness, foundation and strength together with lightness and expansion into space, of course, not to forget the breath which connects all the attributes.
Patanjali calls this perfect balance Sthira - Sukha steadiness, strength, ease, and lightness. It takes both aspects to create an asana.
Sthira, sukham, asanam – Patanjali’s YS II, 46.
How to practise this pose?
From Samastitihi, equal or balanced standing, we step out into a middle-wide stance.
Rotate out the right leg from the hip so the foot points away 90 degrees, with the knee pointing to the smaller toes, keeping the inner arch of the foot lifted.
Move the left heel slightly away to create space for the pelvis to find its position.
With an in breath, lift the arms to shoulder level palms facing forward and soften through the right knee.
With an outbreath lean over the right leg. The arm leads up and then over to create length and avoid collapsing through the waist.
Place the hand on the thigh.
Breathe in, draw both legs up into the hips and towards each other, and create the first triangle's strong foundation.
Be mindful that the weight during the holding phase is distributed over both legs equally. The back leg is the anchor.
Breathe out, draw the navel gently back and rotate the thoracic spine (opposite the chest bone) to the right, like a barrel, stay long through the waist.
Keep lengthening through the spine, lower your chin slightly and take your gaze either down to your toe, straight ahead, or up towards your right thumb, what feels best for the neck.
Keep your neck and head in line with your torso.
Breathe slowly and deeply. Hold for 3 – 5 breaths or as long as your feel strong in the pose.
To exit, gently draw your navel back with an outbreath, soften the right knee again with an in-breath, press the floor away with your right foot, and let your left arm lift you up powerfully.
Rotate your leg back and lower your arms.
Repeat to the left.
What do we need to look out for in this pose?
The main movement is the hip rotation; if the knee is not pointing toward the smaller toes, try turning the foot even more to the right, which helps the hip to rotate.
The knee must not receive any pressure. It is in a precarious position between hip and foot, leaving it on the receiving end of any misalignment from both. To help, bend the knee slightly or draw the quads up strongly to ensure that the muscles around the knee are supporting. Equally important is to keep the weight distributed over both legs evenly and avoid placing all weight on the rotated leg.
The position of the pelvis can create uneven pull for the SI joint, which can pull it out of alignment. This is particularly important for women. The ligaments which hold the SI joint in place soften through the monthly cycle making this otherwise strong connection less stable.
Therefore, allowing the pelvis to find a comfortable space in this pose is essential.
The neck is another vulnerable area. Gravity pulls with full force when the head and neck are suspended mid-air. When the neck is strong and holds the heavy head easily, all is okay, and we might be comfortable looking up to the thumb.
If the neck muscles are weak or there are any issues, it might be best to look down or keep the gaze straight.
As mentioned above, keeping the neck and head in line with the torso is vital.
Different schools or styles of Yoga have different approaches. It is good to understand the rationale behind these approaches and make an informed decision that suits your body.
What are the benefits of this pose?
Trikonasana strengthens the legs, back and shoulders.
In addition, it improves the mobility of the hip, back, neck, and shoulders and re-energises the muscles because of the twisting movement.
It offers a sense of space as it lengthens through the legs, torso, neck and shoulders.
We balance effort and ease so the mind becomes steady and focused.
Here is an excerpt of the Yoga Makaranda by Sri T. Krishnamacharya, also called the father of 'modern Yoga.'
The inhalation and exhalation of breath must be equal and slow.
This asana must be practised for a minimum of 10 minutes. However slowly and patiently we practise this, there is that much corresponding benefit.
Day by day, our health improves. Because of this asana, the nerves in the back, hips, arms, neck and heels will see an increase in proper clean blood circulation. If one keeps practising this asana little by little during the time that there is pain caused by Vata roga in the hips, neck, knees, and elbows, then not only will this pain gradually decrease, but eventually, it will never occur again.
All medical expenses will be eliminated.
There is no better way to reduce and eliminate excessive mounds of flesh in the hips, neck, elbows, knees, wrists, back and navel than by practising this asana.
This asana can be done lying down. But the back of the head, back, buttocks, the heels — all of these areas must be firmly pressed against the floor. While those who don't have the strength to stand up and do this posture as a result of some problem may lie down and practise it, others who have the strength should practise it only while standing. If even those who have no strength keep practising this asana lying down for 20 days, they will develop the strength to stand up and practise. In cold weather, one may practise the posture while lying down on a large bed and covering oneself with a sheet. If one practises this asana at least 4 to 5 times on each side after waking up and before leaving the bed, it will lead to correct and complete clearing of the bowels and of urine from the body.
There are superior benefits for old people who practise this asana.
Pregnant women should not do this. All other women can practise this regularly and freely.
Isn't that a fantastic suggestion to start practising this pose lying down? Have you tried this before?
Conclusion
I hope that brought this excellent asana closer to you or gave you food for thought.
Maybe you have had issues in the past, just as I had. But if you read these magnificent benefits and allow your body to find its place in this pose, it's all worth the while.
