Full
Triangle Pose. Level 4 Difficulty. Triangle is a fundamental
yoga pose that leads to many other standing and side stretches,
including Warrior Poses and Standing Side Stretches. We rate it
at a Level 4difficulty not because the stretch itself is demanding
but because the movments need to be done precisely to avoid injury.
Triangle
is part of the 'Side Bend' or 'Side Stretch' family of poses, so
it's important to understand the basics of side bends before you
add the arm movements. To get a feel for how the sideways movements
of the Triangle should work, go to the
Triangle
Discovery page and practice the
exercise there.
Once
you are confident that you can do the side ways movement without
tiwsting your hips or turning your shoulders, you are ready for
the full Triangle.
It's
also helpful to watch Corinne's short video (posted below) on Side
Stretch Basics before you begin to learn the Full Triangle.
The
key with all Side Stretches is that you move directly to the side.
This chart shows the perfect directions of movement, the 'planes
of movement', in yoga. For Side Stretches like the Triangle you
move through the green area and not into the red. This is the most
difficult part of Side Stretches to master. Most often people slip
out of their Plane of Movement when they are going past their limit
with the stretch.
Triangle
Pose Basic Instructions
Start standing
Legs apart,
just past shoulder length is good.
Feet at 45
degrees, (partly turned outward).
Arms by your
sides.
Your weight
should rest evenly between both feet, at the front of each heel.
Have
a slight Pelvic
Tilt, to protect your spine and to encourage the correct
movement.
Take
a moment to elongate
your spine. Again, this will protect your back, encourage
the correct movement and will make you more flexible.
Once
you are in place, take a few breaths to feel your body letting go.
Each
time your breathe out, feel your shoulders sinking, your arms feeling
heavier, the weight in your body sinking down to your hips, down
your legs, into your feet and into the floor.
Now you're ready
to begin.
Open
your arms to shoulder height.
Palms facing down.
Key
Your arms should have traction,
but not be tense. You can achieve this by reaching very slightly to
either side, just enough that your arms aren't limp. If you feel your
shoulders tightening up or your lower arm muscles straining, you're
trying too hard. Remedy that by....
Key
Take a moment to breathe out and let your shoulders relax. Feel them
dropping down as you breathe out.
To
begin the movement, rotate one arm down while raising the opposite
arm upward. Do this in unison, rotating from the hips, so that you're
moving like an air plane propeller.
Key
The movement is done from the hip, with the whole body doing the rotation,
not by dropping and lifting the arms.
Continue
rotating until you can either:
Touch the lower
hand down onto your leg.... or...
Or rotate until
you can go no further without straining. In that case, hold your
position and then lower your arm to hold on to your leg.
Step
2
Once
you are holding on to your leg, it's time to move the upper arm into
place.
Rotate
the palm so it's pointing toward your head.
Reach the arm
up and over your ear.
As
with the Triangle
Discovery
and all Side Stretches, this action is done directly to the
side, without twisting your hips or shoulders.
You
will move through the green area in this guide to planes (directions
of movement), and not into the red.
Tips
Don't bend your arm or let it flop.
Don't bend your
knee. It's common for people to try to get more stretch by unconsciously
bending the outside leg. This robs you of the stretch and moves
you out of alignment.
Continue to
reach with the arm. This is what gives you thestretch in your side,
which is the purpose of this pose.
Tip
The more you reach with this upper arm the stronger your stretch
will be.
Saftey
Tip
It's during this part of the movement that most people lose their
allignment. Either they turn their shoulders or they start twisting
their hips in order to make this final movement happen. See our
symptoms and remedies, (below), to help you make corrections.
Hold
For one or more breaths, depending on what Breathing
Theme you are using. This pose is wonderful for training
you to pace your breathing and it works well with the Yellow
Level Breathing Themes. It also adapts well to Breathing
Theme 5, for strengthening the breathing muscles and
loosening the neck.
Release Reverse your movements to come up.
Tip
This is an important moment that many people do incorrectly. As
you come up you need to keep your arms in line with each other,
keeping that air plane propeller like movement. This is done by
lifting with your body, rather than by lifting one arm and then
the other. Here's how to do it.
Return your
upper arm to where it was when you first took hold of your leg.
Let go of your
leg.
Finish
lining up your arms, if they aren't lined up already.
Rotate your
body upright.
Tip
This movement is done with the whole upper body moving in unison,
rather than one arm at a time. You are reversing the movements that
got you into the stretch.
Tip
If you relese the pose correctly, you will feel the sides of your
body working hard to lift you upright.
Pause
with your arms open, or let them rest.
Check
your allignment,
including your pelvic tilt and the elongation in your spine.
Taking a
nice breath in, grow taller in your spine and prepare to stretch
to the other side.
Breathing
out, go into the stretch.
Breathing
Standing
in your opening position, breathe in and out, feeling your body
relax, feeling your weight sink down, feeling your shoulders sink
slightly.
Breathe in
and elongate your spine, feeling yourself growing a little bit
taller.
Stay tall as
you breathe out, letting your shoulders drop.
Breathing
in, raise your arms Breathing out, feel your shoulders sink and let go even while
you have good traction in your arms.
Breathing
out, go into the stretch.
Still
breathing out, complete your movement and settle into the stretch.
Hold
For one or more breaths, depending on what Breathing
Theme you are using. Again, this pose is wonderful for
training you to pace your breathing and it works well with the Yellow
Level Breathing Themes. It also adapts well to Breathing
Theme 5, for strengthening the breathing muscles and
loosening the neck.
Release
Breath
in, reversing your movements and lifting your body upright.
Breathing
out, feel your body sinking into your starting position
again, feeling your shoulders drop and your weight sink down.
Pause
Repeat for
the other side.
As
usual, 3 repetitions will give you the best results.
Alternate sides.
Symptoms
and Remedies
If
you feel this in your
It
could mean
The
error looks like this.
Remedy
Lower
back
You've
dropped your upper arm
Lift
rotate your shoulder until you can only feel the stretch in your side.
Lower
Back
You
may have turned your body so your lower shoulder is forward.
Rotate
your body until your lower shoulder is in line with the side of your
leg. This should also return the upper shoulder to its correct position.
Lower
Back
You've
bent forward at the waste
Lift
your upper body so it is in line with your lower body and your weight
returns to rest just forward of your heels.
Toes
(gripping)
You're
leaning your whole body forward or you have bent forward at the waste.
Try
rocking your entire body back until your weight rests just in front
of your heels. Or, if you've bent forward, you may need to straight,
so that your upper body is in line with your lower body.
You
can see your upper arm
You've
dropped your upper shoulder forward. Also, you may be doing this because
you've gone past your true limit.
As
much as possible, lift your shoulder until you can only feel the stretch
in your side. If this does not work or is difficult, try doing less
of a stretch, extending less.
Not
feeling the stretch much in the upper arms, shoulders or neck.
Your
bending your upper arm and letting it flop.
Reach
with your whole arm toward the opposite wall. This will help you straighten
your arm and get the most benefit from the stretch.
Red
Level
Do
the steps and enjoy a good stretch, feeling your body let go and relax
as you breathe out.
Orange
Level
Do
each pose using the Orange Level procedure.
OR for a simpler Orange Level routine:
Pay close attention to breathing in and out at the right time when
doing each posture.
Yellow
Level
Match
movements with the breath Breathing in lifting only your upper arm toward the ceiling.
Hold your breath and the movement
Breathing out reaching your arm over your head while sinking
more deeply into the pose.
Pause your breathing and your movement.
Repeat 5 - 10 times. Notice that each breath can take you deeper
and deeper into the pose.
Benefits
Loosens
and strengthens obliques, (muscles at the sides of your chest), shoulders,
neck and inner thigh. Strengthens biceps.
Time
To Do
3
- 5 minutes.
Body
Parts Used by This Posture
Shoulders,
upper arms, obliques, inner thighs.
Warm
Up with
Simple
Side Bend
Warms
You Up for / Builds You Up for
Modified
Side Stretch, Warrior, Twisted Side Stretch, Better Breathing, Standing
Wide Angle with Twist
Energy
Centers Used
Solar
Plexus, Heart & Throat. Mostly Solar Plexus and Heart.
Try
Learning First
Triangle
Discovery, Side Stretch Basics
Best
Breathing Theme
Goes
well with themes that match movement with breathing or that pace
the breath, like Yellow Level Themes and Blue Level themes; Breathing
Theme 11 for example. Also works well with Breathing THeme 5, Extending
with the Breath, for a strong workout that builds strength.
Postures by Body Area 
