Triangular is the third Ashtanga standing tridimensional pose.
This pose increases the ability of the front leg to rotate at the hip, as well as the strength of the abdominal muscles.
It is also conducive to the health of the knee joint, stretching the medial collateral ligament.
Start the Mountain Pose, inhale, take a big step backward with your right foot, turn your body 90 degrees, turn your right foot 180 degrees, turn your left foot slightly inward, and lift your hands horizontally.
Exhale and reach to the side.
Rotate the pelvis and grasp the big toe.
Lift your left hand and gaze at your left thumb.
Lengthen your spine and press your bottom ribs down toward your thighs.
Keep breathing five times.
Exhale, turn your foot to the left, and follow the same steps into the triangle on the left.
Take five breaths, then return to normal.
If you can’t catch your toes, simply place your hands on the inside of your shins or on a yoga block.
Just stretch down as far as you can without bending your spine or rolling forward.
As the name implies, we create a triangle with our body.
A triangle is formed between the ankle and the upper end of the middle finger.
With the practice, the spine is parallel to the ground, where should the hands be ideally placed, and how much should the upper body be lowered? Many triangles can be drawn here, but three are particularly important.
They are connected to the sacrum and radiate outward from that point.
The “bottom” triangle is formed by aligning the ankle with the ankle.
The second is formed in the sacrum, the right ankle and the base of the cervical spine.
The third connects the sacrum, C7/T1, and the left middle finger.
The common edge between the bottom two triangles bisects the right leg, while the edge between the top two triangles is along the spine.
When the right leg of the triangle is at an angle of about 90 degrees to the rest of the body, it challenges the flexibility of the leg, the hip adductor.
This internal lengthening hamstring is strengthened by the rotation of the pelvis and the extension of the upper body on the right leg.
The pelvis is the main target of this pose, and most of the movement will take place there.
It is necessary to keep the upper body neutral.
Keep your hips aligned with your shoulders and resist the tendency of your right foot to spiral.
Press back through the navel and lumbar spine to counteract excessive stretching.
To ensure proper pelvic alignment, start with the right hand and shoulder extended laterally, focusing on lifting the left hip vertically while the right hip rotates downward toward the cushion.
Roll the left hip up and back to prevent the natural tendency of the body to compensate by rolling the hip forward.
The oblique abdominals bear most of the weight of the upper body – do not put the weight on the right hand.
Use your trunk muscles to actively resist gravity, which will increase with practice.
Widen your shoulder blades and keep your shoulders away from your ears.
The position of the foot is also important here.
Minor changes can have a significant impact on the overall posture.
Leave enough space between your feet.
7-10 cm is usually a good range.
Feet less than 7 cm apart may hinder hip alignment.
The ideal standing posture, with the right big toe, the right heel and the left arch in one line, requires high flexibility of the hip.
Practitioners must be able to obtain the ability to rotate the right thigh outward while keeping the hips forward, otherwise the position of this foot will simply twist the pelvis to the right and cause instability of the legs, knees and ankles.
Beginners recommend aligning the right heel/big toe line with the front of the left arch.
Keep your ankles strong and don’t let the root of the big toe of any foot off the ground.
Keep both sides of the trunk stretched – move the entire chest away from the pelvis and lift it from the junction of the thoracic and lumbar vertebrae.
Side view All joints are in the same vertical plane – the body is only tilted to one side, not twisted or tilted forward.
The body floats directly above the right leg…
