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Trikonasana

 

Triangle Pose

"Energy and joy flood my body cells! Joy descends to me!"

Tri-ko-naa-sa-na Trikona = triangle (tri = three/ kona = angle)

Instructions

From tadasana, step your left foot directly to the left so your feet are about one leg's length apart. Open your left hip to turn the foot out 90; make sure that your left knee points in the same direction as the left toes. The pelvis remains facing forward if possible; however, it's more important to align the left knee and toes, which may mean allowing the right side of the pelvis to rotate forward somewhat. In that case, turn your right foot in enough to align your right knee and toes. Align your feet so that a line from the second toe through the heel of your left foot will intersect the middle of the instep of your right foot. To stabilize and protect your left knee, lift your left kneecap by lightly contracting your left quadriceps.

Inhale and circle your hands out to horizontal at your sides and slightly behind, rolling open your arms, chest, and shoulders. Exhale and maintain that openness as you return your arms to a neutral horizontal position, palms forward. As you inhale again, lengthen to your left and slightly upward through your left arm, lengthening your torso to the left with the underside (left side) of your rib cage long and open. At the same time, release your left hip joint downward and keep your spine long and straight (from coccyx through neck). When you've gone left as far as is comfortable, exhale as you release your left arm, and rest your left hand lightly on your left leg wherever it touches (without bending the torso farther to the side). As you inhale, raise your right arm to vertical, palm facing forward. Keep your shoulders soft, down away from your ears.

Pause to stabilize your position and check your alignment. Inhale as you lengthen your neck, then exhale and rotate your head to look up at your upraised right arm.

Breathe smoothly and naturally as you hold the pose and affirm mentally, "Energy and joy flood my body cells! Joy descends to me!"

To exit, inhale and lengthen your neck, then exhale and rotate your head to look forward once again. Bend your left knee slightly, and on an inhalation, bring yourself upright by pressing down through your left leg and, at the same time, reaching up through your right hand. Once upright, turn your feet forward once again and open your arms, chest and shoulders as you finish your inhalation. On the exhalation, release your arms back to your sides and step your feet back into tadasana.

Pause to integrate the effects, then repeat to the other side.