| |
Return to Online Yoga Lessons List
|
Online Yoga, Lesson 6 |
|
Triangle
|
|
Primary Muscles Affected: Waist, Back, Abductors (outer thighs),
Adductors (inner thighs), Hamstrings, Chest/Shoulders
|
|
 Difficulty
Rating (out of five stars):
|
|
Summary: Performed correctly, the
Triangle stretches the inner thighs and hamstrings, muscles in and around
the waist and low back, and potentially, the chest. Although the
posture requires close attention to proper form, it is less intense than
many standing postures, making it a nice change of pace following such
demanding postures as the Chair, Warrior 2, and various balancing poses.
One of its uses: In addition to
the stretch provided by this position, one of its benefits is to complement
the predominantly forward/backward bends of such yoga techniques as the Sun
Salutation. For functional training purposes, it is important to move
your body through all three planes: sagittal (forward/backward bends),
frontal (side-to-side), and transverse (twists). The Triangle is a
good example of a posture that takes place in the frontal plane.
Technique tips:
-
Watch
your comfort zone; never force or pull, and avoid stretching to the point
of pain or discomfort.
-
You
may not be able to tilt very far over to the side; that's OK! What
matters is that you're following PROPER form.
-
To
start this position, turn your left foot to the side, and leave your right
foot forward. Your hips and shoulders should face the same direction
as your right foot, that is, your upper body should not turn the same
direction as the left foot.
-
Place
your right hand on your waist, and your left hand on your upper thigh.
Inhale, then exhale to begin slowly lowering your left hand down the leg,
allowing your upper body to tilt gently towards the left.
-
Keep
your right shoulder and shoulder blade region rolled open, so that your
chest continues to point forward (not downward); avoid any twisting on the
part of your upper body.
-
Once
you've gone as far over towards the left as you comfortably can, extend
your right arm in as close to a vertical reach, palm facing forward, as
possible.
-
Keep
your head and neck in neutral posture; avoid "dropping" your left ear too
far down, or keeping your head raised too close to your top shoulder.
-
Hold
the pose through at least 4-5 smooth, relaxing breaths, focusing on
relaxing your shoulders, your waist, and your legs.
-
Prior
to exiting the pose, return your right hand to your waist; lift slowly
back up on an exhale, pulling your abdominal muscles in tight to stabilize
your midsection as you return upright.
-
Reverse to the other side.
Return to top of page.
|
| |
|
