Triangle Pose

Triangle Pose (Trikonasana) is another ubiquitous yoga asana that is more complicated that it seems at first glance. Requiring open hamstrings, groins and awareness of length in the sides of the waist combine in this posture which can be a boon for those experiencing lower back pain if done safely. This week I will share some of my favorite variations of the posture as well as great ways to warm the body up for a delicious experience of triangle.

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Reclining Thumb to Big Toe Pose II
Supta Padangusthasana II

Lie on the back with the legs straight. Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in just the right hand. Externally rotate your leg and as you exhale , lower the leg directly out to the side so that the outer thigh rests on the block. Extend the foot into the strap and reach the left arm out to the side keeping the left hip on the floor. To release, use the inner thigh to draw the leg up to center. Hold for 10-20 breaths then release to center.
Therapeutics: Stretches the hamstrings, calves, inner thigh, outer hip and buttock; also releases tension in the lower back.​

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Wagging the Tail

Begin on all fours. Inhale and lift the left foot and shin by bending the knee. Exhale and move left shoulder and hip together as you swing left foot to the left. Inhale back to the center. Exhale move right shoulder and hip together as you cross left foot over the right shin. Inhale to center. 
Repeat 5-10 times each side with the breath.
Therapeutics: Builds postural strength laterally especially in the Quadratus Lumborum​

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Half Circle Pose
Ardha Mandalasana

Begin on all fours, Extend the left leg back behind the right foot and turn the left toes under. Turn the right shin and foot outwards and line up the right hand, the left knee and the right foot. Lean into the right hand and bring the left arm up and over the left ear.
Hold for 5-10 breaths then change sides.
Therapeutics: Stretches the side body and strengthens the shoulders.

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Half Circle Twist
Parvrita Ardha Mandalasana

From Half Circle Pose (above) with the left leg extended, walk both hands around the the right so that your right hand is in front of the right knee. Then turn the torso to the left and bring the right arm over the shoulder.
Hold for 5 breaths per side.
Therapeutics: Twists the spine, massages the abdominal organs, creates space for the side body.

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Gate Pose
Parighasana 

Begin kneeling. Straighten right leg and press toes towards floor to prevent hyper-extension of knee. Exhale and side bend over right leg bringing right hand to block behind knee or to floor. Reach left arm overhead and keep tail bone long. 
Hold 5-10 breaths then release and change sides.
Therapeutics: Stretches side body, armpits and lower waist.
Preparation: Supta Padangusthasana I & II

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Triangle Pose at Wall
Trikonasana

Stand with feet wide apart. Turn left out to 90 degrees and right foot in 30 degrees, with left hip against wall. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on chair seat, block, foot or floor. Rest left shoulder on wall and rotate the chest towards the right and reach right arm towards ceiling. 
Hold 5-10 breaths then release and change sides. 
Therapeutics: Opens side body, strengthens legs, eases pain in the lower back

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Triangle Pose
Trikonasana

Stand with feet wide apart. Turn left out to 90 degrees and right foot in 30 degrees. Place short end of block against calf by bending knee and placing block between calf and floor, then straightening knee again. Block prevents knee front hyper-extending. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on block, foot or floor. Rotate the chest towards the right and reach right arm towards ceiling. 
Hold 5-10 breaths then release and change sides. 
Therapeutics: Opens side body, strengthens legs, eases pain in the lower back

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Standing Wide-Legged Forward Bend
Prasarita Padottanasana 

Stand with feet wide apart. Bend forward from hips placing hands between feet. Release spine forward reaching hands forward keeping the weight on the feet. Engage the abdomen and hold up to 1 minute, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit.
Therapeutics: Intense hamstring stretch, opens back of body

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Inverse Seal
Viparita Karani

Sit beside wall. Swing legs up wall as you lay back on mat. Place either a bolster or long-folded blanket under the lumbar curve, the buttocks should not be on floor. Lay arms out to sides with palms facing up. Rest at least 10-15 minutes, then roll over to release. 
Therapeutics: Activates the Relaxation Response, reduces swelling in the legs and feet, balances the nervous system, good if you have been sitting or on your feet all day ​