Triangle pose provides the foundation for most standing poses

Yoga magazine archives The series is a curated collection of articles originally published in previous issues beginning in 1975. This article about Triangle Pose first appeared in the January-February 1983 issues of Triangle Pose magazine. Yoga magazine.

Its simple, elegant and strong shape. triangle position (Uthita Trikonasana) is the basis for most other standing poses. At first it looks like a side bend, but as practice increases, one realizes that the movement should originate from the hip joints, not from the spine.

Figure 2 shows the position when a lot of the bend comes from the waist, which corresponds to the lumbar (lower) spine. One side of the spine is compressed while the upper side is overstretched. This is not a real stretch. True expansion means freedom, ease and expansion. In Figure 2, the student is creating tension in an attempt to relieve it.

When practiced correctly, triangle pose is a pose for the legs, buttocks and hip joints. To move to the right, the pelvis moves to the left. To allow the body to descend, the energy of the legs must rise. The movement occurs at the junction of the thighs and pelvis, rather than from the spine if the pelvis is rigidly fixed.

The student must also remember not to allow the pelvis to move backward while the head moves forward. In Figure 3 the body appears in a line while in Figure 4 the buttocks move backward and the head forward. This deformity can also be seen in Figure 6 where the buttocks are drawn back and the spine is curved. In Figure 5, the spine is more parallel to the ground.

Yoga books always emphasize the importance of the spine. Indeed, one of the unique features of these asanas, compared to other forms of exercise, is that the spine moves precisely in all directions. But focusing on the spine has as much to do with stillness as it does with movement.

Keeping the spine straight (Figure 5) is more difficult than letting it bend (Figure 6). Maintaining stillness in the pose is the first step to understanding the stillness of the mind during meditation. In the second part of his Yoga Sutras, Patanjali defines yoga as “the cessation of emotions.” This conscious immobility is an important aspect of yoga. The student assumes a position of body or mind and refuses to move. Mircea Eliade has called yoga “the big no.”

Even in a starting position such as Triangle Pose, one learns to move from the hips, allowing the legs and strong hip muscles to extend while keeping the spine soft and long. This stillness of the spine promotes stillness of the mind, which in turn brings peace and health, both physical and mental.

How to practice triangle pose

Some things to keep in mind while practicing Trikonasana. First, make sure that the knees are lifted up securely and that the tension in the knees does not push them back, putting pressure on the back of the front knee.

In addition, your spine should be parallel to the floor; Hence bending must be done carefully at the hips. Be careful not to place your body weight on the lower arm, allowing the lower shoulder to move forward. Finally, the lower ribs should never move forward. This indicates that there is too much arch in the lumbar (lower) spine. Be careful to keep the ribs in line with the pelvis.

Start by placing your feet three to four feet apart. This distance should be slightly larger if the legs are long. Turn the left foot well, that is, with the toes pointing towards the right. Turn the right foot outward at a 90 degree angle. Extend the arms parallel to the floor on either side of the body.

With an exhale, push the pelvis to the left and extend the right arm, rib cage and spine to the right. Place the right hand on the right leg, either between the knee and ankle or near the outer border of the foot, with the fingertips on the floor.

Breathe normally and turn your head so that the eyes look up at the left hand. The left arm should be straight and perpendicular to the floor.

Hold this position for several breaths, then rise and repeat on the other side.