Sue Ransom Yoga

Triangles are strong – a shape used in architecture to provide strength and stability. They support weight and resist pressure. Triangle pose (trikonasana) brings up the idea of a foundation of strength through the lower body for me, and also of opening up – opening the chest, the shoulders, the sides of the torso – and reaching skywards. Strength and vulnerability. In this asymmetrical standing pose we strengthen, we lengthen, we open…

In trikonasana we’re aiming for each side of our trunk to be straight and parallel to the other, and for the spine to be in a relatively neutral state and lengthening. This is different to, for instance, a standing side bend, in which we’re actively encouraging our spine to curve like a banana. Maintaining that neutral length in your spine is more important than touching the floor.

The illustration demonstrates an extended version of trikonasana.

Where is the triangle? In the space between our legs, and perhaps in the shape formed in the gap between the lower arm, the leg we’re leaning in the direction of, and the lower side of the torso.

To come into the pose it’s nice to ground your energies in tadasana. Do this standing sideways on your mat before stepping one foot wide (maybe a bit more than shoulder width) and pointing toes to the short end of the mat on that foot. Let’s say you’ve stepped out the right foot. Let your inhale create length in your spine as you lift arms out to the sides at shoulder height, palms facing the earth. Maybe you’d like to take a breath or two here. On an exhale take hips over to the left as you lean over to the right, endeavouring to keep both sides of your body nicely parallel and straight, and not to lean forwards. With this integrity in place see where your right hand reaches to. You might want to place the back of it against your right leg. Maybe you’re able to touch the floor and still keep that integrity going. Reaching for the sky with your left hand, palm facing forward can feel uplifting (keep the arms inline). Let your gaze follow your upper hand.

As you hold this asana feel the solid grounding of your feet snuggled into your mat, and the strength in your body. Feel the openness in your chest area. Breathe…When you’re ready to move out firmly press all four edges of your feet into the mat and move up on an inhalation, arms wide as at the beginning, and exhale releasing them. We balance things out in yoga so repeating to the other side will follow.

As with all the poses there are tips and tweaks to experiment with. In the above example you could place a chair in preparation to bring your right hand onto it, or a block (or chunky book). If the knee of the leading leg feels under strain, or maybe the hamstrings are tight, having a bend in the leg may help (and certainly a micro bend for everyone is good so that the knee doesn’t lock). Whether you’re a beginner or a seasoned practitioner I’d recommend practicing trikonasana with your back against a wall once in a while. It’s a great way to establish or remind you that having the chest open and the trunk straight and aligned with the legs is an important part of this asana. Breaking contact with the wall is an indicator that you’re leaning forwards.

As for any banana-ing tendencies I’d encourage you to practice at home in front of a mirror and see what’s going on. If you see your spine’s curving sideways instead of in neutral and there’s a bit of a banana bend going on in the underside of your torso, you might like to try dropping the upper ribcage. I was amazed when I experimented with this in front of a mirror for the first time as my underside lengthened and straightened quite visibly.

If this posture comes easily to you and you want a little more, you could wrap your upper arm around the back of your waist and aim to place your hand on the leading thigh.

We’re working on the muscles in the sides of the torso, the waist, hips, legs…it’s said the central nervous system is stimulated as the spinal vertebrae extend and open up allowing increased blood supply to the tiny nerve endings along the spine.

Enjoy…

Best to check with your health care professional before practicing yoga. I share yoga in beautiful Tasman Bay near Nelson, New Zealand. Please contact me for more information about weekly group sessions, private sessions, workshops and to book.