The Three Triangles

Triangle pose or Parivrtta Trikonasana is one of my favorite poses because it makes me feel grounded and connected to my body, pose allows my hips to open up, giving me a sense of freedom and beauty in the body.

The three Triangles

In Triangle Pose there are three (3) triangle shapes are created in the body. The first triangle is between the feet consisting of the 2 extended legs and floor. The second is an upside down triangle shape made by the front leg, lower arm and the torso. The third triangle consists of the upper arm, top outer edge of the torso and a connecting line from the fingertips to the outer point of the top hip.

When your feet are firmly grounded on the floor and the arms are outstretched creating the three triangles, rotate the torso upward and away from the floor, opening up the chest and creating the stretch in the hips, legs and torso. Imagine that your hips are being pulled towards the back of your mat and the crown of the head is extending towards the top of your mat, creating length in your spine.

The idea is for the back to be completely straight, and the whole upper body in one plane, imagine the body as a piece of toast sliding into a toaster. A wonderful way to ensure this alignment is to practice against a wall.

Parivrtta Trikonasana

“parivrtta = to turn around, revolve; tri = three; kona = angle”

Anatomy Notes

The rotation of the spine in this pose requires the muscles on the outsides of the hip joints to be very long, and because of the narrowness of the base, the same muscles are very actively modulating their actions to keep from falling side to side. This eccentric action of lengthening while stabilizing for balance can make this pose feel very precarious.

If the legs and pelvis do not have the mobility to flex and rotate as much as needed, the spine may flex to compensate. Rotating the spine when it is in a flexed position leaves the joints along the back of the spine vulnerable to overmobilizing. It is important in this pose to respect the range of motion available in the spine and to avoid using the pressure of the hand on the floor or against the leg to force movement.

The Breathing

In parivrtta trikonasana, the more open the pelvic structures are, the easier the balance and breathing is. Otherwise, the upper body is held stiffly in rotation against the resistance of the lower body, and the diaphragm, abdomen, and rib cage encounter considerable resistance to their movements.”

Triangle Pose or Trikonasana strengthens our physical and emotional bodies. It allows us to bring expansion to the muscles that need it most, and by extension, creates space in these places for emotional release and healing.

Tip: Because this pose can be challenging at first, I recommend using a block for the supporting hand to ensure that you reap all of the holistic benefits. You can place the block inside or outside the right foot.