Misstropolis

Tuesday, April 17, 2007

Yoga Pose of the Month: Triangle

by Renata Loree

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Trikonasana (Triangle) has become my favorite pose. The way it extends my spine from the tailbone all the way to the crown of my head creates so much freedom in my body that it literarily tickles me pink. I look forward to it every day.

The pose resembles a right angle triangle. Imagine the right angle as the spot where the lower hand touches the shin, ankle or floor, and the other tips of the triangle as the tips of the upturned fingers and the bottom of the back foot. When you extend your spine forward, the top side of your body creates a strong lateral stretch that runs all the way from the top of the hip down the back of the leg. The leg that you are reaching over recedes back onto the hips and creates a strong inner hamstring stretch. The top hip is rolled slightly in, but as you try to rotate your chest upwards you can create a very freeing and gentle twist through the back.

The complexity of this pose can not be underestimated! But once you get it, with practice, you will appreciate the ease it creates in your body.

The best way to get into triangle is to step your feet about three or four feet apart. Turn your toes slightly inwards. Start with your hands on the hips and look to your right over the right shoulder. That will be your front. Keep your neck and spine long and don’t let your lower back curve. Try strongly to resist arching your back by pointing your tailbone down. Now extend your arms to the sides and turn your right foot to the right. Start hinging your spine over your right leg from your hips as if you wanted to reach for something. Make sure that you are bending from the hips and not your waist. Imagine that your left, back, hip is trying to make an imprint on the wall behind you. It might turn slightly in, but that is ok, if it helps you to draw your right leg more under your left side.

Your right hand reaches down towards the shin or all the way to the floor. With your spine still extending long and trying not to curve in the lower back, you can pull you belly in to really feel your core. Try to spin your chest up around the center of your spine. You can also look up if it does not hurt you neck, but try to keep your chin pointing to your sternum. Now breathe in and up your spine and through your whole body.

Let your mind relax into it; feel your blood pumping from your heart all the way to your outstretched fingertips. Don’t overstretch, only create length and extension as feels righ to your body. Feel a gentle pulse and rhythm running through it. Then lift you spine and repeat on the other side.

Feel the tickle? The pink (cheeks, heart, smile) will naturally follow.

Renata Lore is owner of The Yoga Spot in Wellesley Hills, MA. She is conducting a clinic on Triangle Pose on Sunday April 21st at 11:30 am.

Title Image from Baron Baptiste’s ”My Daddy is a Pretzel” from Barefoot Books.