One yoga pose that gets a bad rap is Trikonasana, triangle pose. But, you can take the tricky out of your Trikonasana with my tips and tricks. If you’re looking for a more comfortable way to explore triangle, then keep reading for how to do Trikonasana in a more anatomy-friendly way.
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How to do trikonasana step by step
- Begin standing with your feet comfortably wide.
- Turn the right foot to the short edge of your mat.
- From the right hip hinge over the right leg
- Right hand connects to ankle, floor, or block
- Rotate the trunk to the left, heart shining to the long edge side of your mat
- Left arm can rise to the sky
The biggest mistake in Trikonasana
Many yoga teachers are still using the traditional cues for Trikonasana not realizing that our bodies don’t move efficiently, or comfortably in those ways. One such cue, often heard in yoga studios is to “keep your body between two panes of glass”. Which leads to a less than optimal triangle pose. And for many, getting stuck.
Plus it just feels horrible. Don’t believe me? try it! Keeping the pelvis static doesn’t allow fluid movement from the hip joint. And, you end up bending the spine to reach down. Instead, I’m going to offer this really crazy suggestion.
ALLOW YOUR PELVIS TO MOVE!
Not a whole bunch, but just allow the pelvis on the back to slide forwards, and even down a little. This allows more movement at the front leg hip joint and gives the head of your femur space to move into the socket.
When thinking about how to do trikonasana this is the main point I want to get across. Stop thinking the pelvis has to be parallel to the long edge of your mat. Your body is made of curves, stop trying to straighten it!
More tips and tricks for triangle pose
After dispelling the major sticking point of how to do trikonasana, there are a few other tips and tricks I want to share. Firstly, if you move the pelvis and your hand doesn’t reach the floor and you feel you need support, then use yoga blocks. Seriously, stack those suckers up!
Remember, blocks have different heights. Use them. Secondly, the top arm does not have to reach up! I know, I just blew your mind. But if it’s not comfortable in your shoulder to reach up, don’t. Leave the hand at the hip, chest, back “pocket”. Wherever it feels comfortable. Also, if you are extending the arm overhead think about its position. One common thing I see is rather than reaching UP, people over-extend and reach behind them. Hello, ego! Instead, ensure you are aligning arm, shoulder, shoulder, arm.
Thirdly, head position. In all the insta-pics the yogi’s are looking up. Newsflash, you don’t have to! Just as we have one side that’s stronger, we have one that’s more mobile. I know for me, I prefer turning my head to the right. It’s just more comfortable. So, explore!
and the best beginner tip for how to do Trikonasana
Try it against a wall! Seriously. For beginners, I always suggest this as the wall gives us feedback. Using my example in the video tutorial one side of the pelvis will touch the wall, the other won’t! For the top arm, if the top shoulder doesn’t touch the wall neither should the arm or hand! The wall can be a valuable tool in learning yoga alignment, give it a try when learning how to do trikonasana.
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- Do you find trikonasana tricky?
- Which of the tips shared surprised you?
- Are there other yoga poses you find challenging?