Utthita Trikonasana: Triangle Pose

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A classic standing posture in many yoga lineages utthita trikonasana (oo-TEE-tah trik-cone-AHS-uh-nah), strengthens and stretches the entire body. Approaching the pose with knowledge of intelligent modifications will help you enjoy the posture and all it has to offer.

Philosophy + Origin

In hatha yoga, where the intent is to unite opposing forces – sun with moon, masculine with feminine, light with dark – this pose offers an opportunity to embody this philosophy when you focus on finding stability while you expand. When you look at the physical shape of the posture, you also see the triangles being formed. And, when you look a little closer, you find several triangles hidden in the shape of the body – the two legs with the floor, floating under the side body, and between the front foot and the front hand.

ADJUSTMENTS/MODIFICATIONS:

  • Place your hand on a block next to your front leg to help keep length in the spine.
  • Avoid forcing the hips to squared.
  • Micro-bend your front knee to prevent locking it out.
  • Look to the side or down rather than looking up to prevent strain in your neck.
  • Practice the posture with your entire back body supported at a wall.

STEP-BY-STEP:

  1. Begin in warrior II pose with your right foot forward.
  2. Straighten your front knee and keep a micro-bend so the knee does not lock out.
  3. Exhale to send your left hip toward your back foot and hinge toward the front of your mat.
  4. Place your right hand on the ground, block, or shin. Reach your left hand toward the sky.
  5. Gently roll your left ribs back as you encourage your right ribs forward. Both sides of your torso should feel equal in length.
  6. Draw your tailbone down toward your left heel.
  7. Take your gaze toward your top hand if comfortable on your neck.
  8. Hold the pose for up to 60 seconds. Use an inhalation to bring yourself back up, rooting through the back heel and using it as an anchor. Change the position of the feet and repeat on the opposite side.

PREPARATORY POSES:

  • Standing wide-legged forward fold | Prasarita padottanasana
  • Warrior II | Virabhadrasana II
  • Tree pose | Vrksasana

SEQUENTIAL POSES:

COUNTER POSES:

  • Pose dedicated to the sage Marichi (C) | Marichyasana C
  • Seated forward fold | Paschimottanasana
  • Cow face pose | Gomukhasana

SANSKRIT:

  • Utthita = extended
  • Trikona = triangle
  • Asana = pose

PHYSICAL BENEFITS:

  • Expands chest and shoulders.
  • Stretches and strengthens thighs, knees, ankles.
  • Stretches hips, groins, hamstrings, calves.
  • Encourages natural arches in the feet.

ENERGETIC BENEFITS:

  • Relieves stress.
  • Calms the mind.
  • Opens up energetic channels.
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Phalakasana: Plank Pose

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ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Phalakasana (fall-ack-AHS-anna), is an essential posture for a strong yoga practice. Holding plank pose will improve your endurance and muscle tone, help develop the strength needed for more complex poses, and generate heat and stimulating the navel chakra.

Philosophy + Origin

Hidden in the pose’s name is the Sanskrit word “phala,” which means to bear fruit or ripen. In yoga, the idea of tapas, often translated as “heat,” “passion,” or “discipline,” fuels the physical asana practice, encouraging students to seek out the challenge again and again in order to become stronger, to build an internal flame in the body that fuels every aspect of life. When you think of plank pose as an opportunity to “ripen” or “bear fruit,” you become aware of the transformative effect of this seemingly simple (although challenging) pose. Each time you enter the pose, use the breath to ripen the fruit of your labors. The ability to hold this pose with steadiness and grace is known to create major shifts in your practice and your life.

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