Triangle pose is one of the most common poses taught in Yoga classes. It is often among the first ones people learned. Ironically, it can be one of the most problematic and then it requires so much openness in the hips, hamstrings, and shoulders. Now that you have been working on all of these concepts, see if the following instructions give you an experience of more freedom in your body in this pose.
Stand with your feet 3-4 feet apart and engage your leg muscles. Hug all of your muscles to the bone on all four sides of your legs. Turn your back leg inward as it must keep an inward spiral action and turn your front leg outward as it must maintain more of an outward spiral action.
Now hug into the mid-line with your shin and take your thighs back and apart opening up some more space in your lower back. Take the top of your sacrum in and up and the bottom of your sacrum down to achieve just the right balance for your lower back to be open and pain free. Bend forward slightly. Reach down and touch the floor with your right finger tips and thumb. Bend your left arm and place your hand on your hip.
You can use the block, if necessary. Push into the floor or block to strengthen your arm. If your hamstring muscle is very tight, bend your right leg a little bit and isometrically drag your heel back to tone and engage your hamstring muscles. Triangle pose demands that you first open your hips then open your heart.
Hug your shins into the mid-line to keep the weight on your inner feet. When you feel more freedom in your back of your right leg, you can extend through your spine and open your left arm. Reach upward toward the sky and take your head back with strength and graceful power. Root down and rise up.
Now turn your right leg inward and your left leg outward. Hug your muscles to the bone with steadfastness. Inhale and draw into your center moving your thighs back and apart. Exhale and root your tail bone down through your leg into the floor through your feet, gently drawing your abdomen in and up. Keeping that bend forward and press down with your left fingers and thumb. Place your right hand on your waist.
Hug all of your muscles in so you can push your upper inner thigh bones apart. Remember, it's okay to bend your left knee slightly, if there is any strain in your hamstrings. Hug your shins in to bring your weight more to your inner feet then gradually you can straighten the leg. You have got to lessen the strain on that muscle, so that you can open with true freedom. Gradually, unfold your right arm and lengthen your spine all the way through your neck and head. Take your head back and open your heart. Inhale, root down and rise up back to standing.
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