Yoga Practice:
Triangle Pose
Overview:
Triangle Pose, engages the muscles of the calves, thighs and hips to stabilize the legs and open the pelvis, abdominal muscles and spinal muscles to support the spine and the trunk, the shoulder muscles to lift the arms, the front hip as it deeply flexes and abducts, the muscles of the seat, back of the thigh, and inner thigh as it lengthens in the font leg, and the calf muscles as they lengthen in the back leg.
Potential Effects:
Strengthens muscles of the legs, seat, abdomen, and shoulders
Stabilizes ankles, knees, hips, and low spine
Stretches the inner thigh muscles
Cultivates strength and endurance
Instructions:
From Side Warrior with your right knee bent and your left leg straight, press the right leg straight without locking or compressing the knee joint.
Maintain the turn of your hips and support for the spine, adjusting the length of your stance as needed for the comfort of your hips. Then tilt the pelvis to the right, bringing your right hand to the shin, the block or the floor inside your right foot.
Press firmly through the legs and the supporting arm to stabilize the hips and torso as you reach the top arm toward the ceiling.
Turn your head and neck to gaze toward the outstretched fingers.
To release, use the press of the legs and the support of the bottom arm to rise up and then bend the right knee to return to Side Warrior. Place your hands on your hips and turn them forward, lifting the back heel. With an exhale, step your foot forward to Mountain Pose. Rest and integrate, then switch sides.
Triangle Pose, Front View
Triangle Pose with block, Front View
Precautions:
Heart and circulatory conditions: practice with care and moderation
Weak or sensitive knees: allow a small bend in the knee
Sensitive hips: shorten the stance; support the bottom hand on a block or the forearm on the thigh
Contraindications:
Recent surgery or acute injury to any key muscles or joints
Chronic or recent injury, pain, or inflammation to any key muscles or joints
Essential Principles:
Like Side Angle Pose, this pose requires stability through a wide range of motion for the front hip joint, but with the front leg straight, the challenge is often felt as one of flexibility rather than musculature endurance. Similarly, if students reach the leading hand too low too soon, they will tend to roll the pelvis and torso toward the mat, losing the alignment they established in the beginning of the posture. Bringing the bottom hand to the support on a leg or a block can reduce the articulation of the hip and add support. Encourage students to work through the posture slowly and feel how the deep stretch of the posture is created by the balance of stability and mobility – not just by what moves, but also what doesn’t move.
Options:
To alleviate discomfort in the neck, turn the head to the side or down toward the floor.
To simplify the pose and alleviate discomfort in the shoulder, place the top hand on the hip.
To add support and moderate the intensity, place the bottom hand on a block or the hand on the thigh or shin.
Extended Triangle: To add challenge and complexity, extend the top arm forward, in line with the spine, rotating the shoulder joint as you reach by turning the armpit toward the ear and the palm toward the floor.
Helpful Hints:
Never overdo or force any yoga movement. If you begin to experience discomfort or pain, release the posture. Find a variation of the posture that serves your body and practice best.
Practice with self-compassion and non-judgement
Triangle Pose can be done standing, in a chair, or using a block as a prop.
Content from NYCDOE YMTP² curricular materials