Improving Triangle Pose

One of the first poses learnt in many a yoga class is Utthita Trikonasana, also known as Triangle Pose.

It is known 'to tone the leg muscles and give one a sense of balance and poise'' - see Light on Yoga by BKS Iyengar.

Often asked is what is the first point of improvement I would recommend for this posture. Based on what I see over and over again in many a beginner session, the answer to that question is 'Step Wider, Go Higher'.

I will explain.

Observe the Triangle pose in the photo below. I have deliberately made the stance too narrow and taken the hand way down to the floor. 

There are several things that can be noticed here:

1) The lower ribs are significantly more compressed than the top
2) The center of the chest points a little down toward the floor rather than facing directly outward
3) The shoulder and neck area are congested and as a result the upper torso doesn't have much room to turn.

Now look at these other pictures.  The hand is still on the floor mind you, but the back leg was taken back to give the pose a must wider stance.

And then observe:

1) The lower ribs get more room to expand
2) The chest opens a little bit better
3) The upper torso can begin to turn

Now look at this third set of pictures.  Note that the hand was taken a little bit higher with the stance remaining as wide as before.

As a result:

1) The lower ribs are just as open as the top.
2) The center of the chest now faces out towards you.
3) The torso has significantly more freedom to turn.

To appreciate the complete change in alignment of the pose, look at the pose from the side:

The challenge to the mind with these modifications is that we often feel this pose is all about taking the hand to the floor. In addition our bodies tend not to want to believe the pose has to be that wide. After all it feels unnatural having the legs that wide at first and who doesn't want to feel they have reached for the floor. Then the pose looks like the first set of pictures, shoulder and neck issues could possibly arise and lower back issues as well. 

The third set of pictures however, really indicate a straighter spine, calmer nerves and a potentially more therapeutic experience overall.

Yes in the final posture the hand does go to the floor but that does not take priority over everything else. Its more about forgiving one (1) per cent of the pose so that you can get the other ninety-nine (99) per cent correct, rather than going for the one (1) per cent we think is so important and then losing everything else.

Update on Monday, February 15, 2010 at 10:07AM by The Wellness District

Hi,

Part II of this blog post can now be found in the next blog post, Improving Triangle Pose II.

Enjoy.

Asha.

Comments

[Dr. Steve - Chiropractor]

I enjoyed reading this blog post. I would like to incorporate more yoga into my practice. Thanks!