Do you enjoy feeling totally stable, in perfect balance and at one with the universe itself? Yoga summons that kind of complete alignment every time we go to the mat, especially when we practice a pose that shares Kona’s name.
In Sanskrit, an ancient language of wisdom, tri means three and kona means angle. The word for triangle pose is trikonasana.
The triangle is the strongest structural base of support in the physical world and also one of the oldest and most common symbols of unity found in almost all cultures. It reflects the geometry of nature and aligns us through three angles — three konas — at shoulders, hips and tips of fingers and toes.
In the pose, many triangles come together to function as one whole. Triangular bones of the feet and scapula connect with the triangle of the sacrum. As we watch the mind, many perspectives must also be balanced to stay compassionate and centered. The Hawaiian tradition of lokahi reflects the same triangular structure: aina, ohana and aloha — land, family and love.
As in all yoga, listen to your body and stretch in a way that is safest and most comfortable for you. (See notes below.)
Steps for Utthita Trikonasana – Extended Triangle Pose (to the right)
1. Start in mountain pose, toes together, heels 1/2-inch apart.
2. Inhale from the top of the head to the tips of the toes. Spread legs sideways one leg length apart.
3. Exhale. Turn from the hips to place right foot parallel to the side of the mat and back foot 45 degrees in.
4. Breathing deeply, line up the foot, ankle and knees of both legs to point in the direction of their respective second toes. Press four corners of the feet into the Earth and lift inner ankle bones and quadriceps.
5. Inhale. Reach the arms to the side at shoulder height. Inhale and reach strongly to the right, allowing your hips to shift to the left as you do so.
6. Now, exhale and bend to the right — hinging at the hips, not the waist. The key is to lengthen your torso: extend through the crown of your head while drawing your hips and tailbone toward your back heel. Lengthen the spine over the front leg. Avoid placing the hand so low on your leg that it causes your spine to side bend too much. Place no weight on the shin. Slide your front hand down to rest on your knee, shin, ankle or a block on the floor, not pressing, but lightly.
7. Reach your top arm hand to the top ribs to feel the ribs expand on the inhale and open the front chest toward the sky. From hips to underarms, stretch equally on both sides of the torso. Lift the upper arm in line with the lower arm and both shoulders, and bring your gaze to look up at your top hand or down to your bottom hand. As you stretch your arms away from each other, feel your heart open, your lungs relax and your body connecting earth and sky. Hold this pose for three to six slow, deep breaths. To come out, inhale and press your back heel strongly into the ground. Repeat to the left for the same length of time.
You can also do it standing, lying down or on your side, with a sash, holding your big toe or nothing at all. Such a simple form with endless variations, the universal principles of the triangle teach us every time we practice this pose that shares Kona’s name.
Precautions:
If you are seeing a medical doctor for any condition, consult with them before beginning a yoga practice. Begin with appropriate modifications if you suffer from lower back pain, sacroiliac discomfort or hip pain. Adjust your gaze and loosen your neck if you experience neck pain.
Benefits of the triangle pose:
— Creates traction for the spine and relieves backache.
— Stretches the muscles in the lower back away from the sacrum, creating more space in a part of the body that is often chronically compressed.
— Stimulates abdominal organs, aiding digestion.
— Therapeutic for stress, anxiety, neck pain, bone issues, sciatica.
— Creates sense of peace and calm.
Marya Mann, Ph.D., teaches yoga at Club Rehab in Kealakekua, works as an energy medicine specialist at Kona Coast Wellness and is the co-author of “Healing Our Planet, Healing Our Selves.” She can be reached at marya.mann@gmail.com.