• How to do Trikonasana (Triangle Pose)

    Do you want to learn how to do trikonasana (triangle pose)? Triangle pose is a great way to stretch your body and improve your balance. It also has many other benefits, which we will discuss in this blog post.

    Benefits of Trikonasana include:

    – Stretching the muscles of the legs, hips, and chest

    – Strengthening the muscles of the back and shoulders

    – Improving balance and coordination

    – Reducing stress and fatigue

    Contraindictaions for Trikonasana

    Trikonasana is generally safe for most people. However, there are a few contraindications to be aware of. If you have any of the following conditions, please consult your doctor before practicing this pose:

    – High blood pressure

    – Back injury

    – Neck pain or injury

    Now that we know the benefits and contraindications of Trikonasana, let’s learn how to do triangle pose.

    Step-by-step instructions for Trikonasana

    Stand with your feet about three to four feet apart. A good gauge to see how far apart your feet should be is the length of one of your legs. Your feet should be as far apart as that distance.

    Turn your right foot out 90 degrees and your left foot in about 45 degrees.

    Align the right heel with the arch of your left foot. The position of the feet is important because it determines the alignment of the hips. You want your pelvis to be even.

    Extend your arms out to the sides, parallel to the ground.

    Inhale and as you exhale pull the right thigh bone into the socket and bend down to your right. Don’t let your hips move forward or back. Reach down and wrap your right fingers around your right big toe.

    Stretch your left arm up so your hand is pointing straight up. Gaze up at your left hand.

    Engage your core. Your legs are firm. Squeeze your inner thighs toward each other.

    Stay here for five breaths. Come out slowly and repeat on the other side.

    There you have it! Now you know how to do trikonasana. Give it a try and see how you feel.

    Watch this video with Kino for more details about the pose.

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  • Co-activate Your Psoas and Quads in Trikonasana

    Sometimes doing just one pose can set you up for the whole day. Let’s look at Trikonasana, or Triangle Pose, and a powerful cue for stabilizing your pelvis and lumbar.

    Understanding tips like this one also sharpens your knowledge of anatomical and bio-mechanical principles. The principle at work here is that of muscle co-contraction. This cue co-contracts or activates two separate muscles, namely, the psoas and quadriceps of the forward leg. As a consequence, you will feel a deep stability in your hip joint and a connection from your leg to your lumbar spine.

    Extend your forward leg knee by contracting the quadriceps. At the same time, press down with your torso through the arm into the hand, and onto your shin. This activates your psoas (and iliacus), tilting the pelvis over the forward leg and, by lumbopelvic rhythm, drawing the lumbar out of hyperflexion. Feel how this connection stabilizes your pelvis and lumbar and awakens the forward leg in the pose.

    Figure 1

    In the beginning, it may be difficult to get the hang of activating your psoas. Get a feel for this by bending the knee and pressing down on the thigh through your elbow as shown here. Click here for an entire series of poses you can use to awaken your psoas.

    Figure 2

    I hope you enjoy this cue. Think about what’s happening bio-mechanically while you work with this. Thanks as well to everyone for your support of the folks in Panama City who were affected by Hurricane Michael. Check back next week to see how to integrate the back leg into this cue for Trikonasana

    By Ray & Chris of The Daily Bandha

    Ray Long MD FRCSC is a board certified orthopedic surgeon and the founder of Bandha Yoga.

    Chris Macivor is a 3D Graphic Dessigner and illustrator who has been involved in the field of digital content creation for well over ten years.

    This article was originally posted on www.dailybandha.com. If you would like more practice with Trikonasana, check out the tutorial below on Omstars.com.

    Patricia Amado’s Trikonasana Tutorial on Omstars