A solid Triangle Pose begins with a comfortable base of support. Start out in Mountain Pose with your feet parallel. Step back three or four feet with the left foot. Then turn your back foot in toward the midline about 15 to 20 degrees and line up the inner arch of the back foot with the heel of the front foot.
Bring your attention to your pelvis. First, make sure that your pelvis is at neutral, not tipped too far forward or backward. Also, pay close attention to the rotation of your body. To find the ideal placement of your pelvis, place your hands on your hips and rotate the pelvis up and down. Repeat this a few times to get a feeling for how well your pelvis rotates. It is important that you stop rotating your pelvis and keep it stable once set in the pose. Many people over rotate their pelvis toward the ceiling and compress the lower back and sacrum. Next, pay attention to your torso. Lengthen the bottom ribs as you maintain both sides of your waist as even as possible.
Now that you’ve established a firm foundation, let’s move into Triangle Pose. Lift your arms to a T position at shoulder height. Lengthen through both arms and legs and extend up through the crown of the head to lengthen your spine toward the sky. Exhale as you slowly fold at the hip crease and bend to the right. As you come into the pose, lengthen both sides of the torso evenly. Let your right arm rest against the inner leg with the palm facing out and lift the right arm toward the sky as you inhale and feel the energy moving through your fingertips. Hold for 8 breaths.
Finish by reaching through your arms as if they were branches expanding from your heart. Take 3 deep breaths and scan your body. Are there any more restricted areas? If so, take your breath into this area and release the tension. Slowly come out of this posture by lifting the top arm up and bringing your body back to Mountain Pose. Feel your body in this the calm stability while you revel in the expansion you have created in your torso.
It’s common to lean too far forward, swinging the torso in front of the legs and pushing the buttocks out. Keep your torso and pelvis over your legs and in the same plane as your feet. Another common mistake is forcing your body to twist which can injure your lumbar disks, adductors, etc. If you do not have the proper flexibility in your legs and hips, it would be a good idea to modify the pose by bringing the right hand onto a block. Pay attention to and respect what your body needs at the time.
Maintain your curiosity and keep up with your skills with Massage Therapy Continuing Education.
Namaste, Karina
