How to do Triangle Pose - Hot Yoga Tutorial

Transcript

hi i'm kristen baraboo owner of ben beyond today's posture is triangle pose triganasana this was one of my least favorite postures when i first started practicing yoga it comes at the peak of the standing series in most of our classes and between my heart racing and my tight hips screaming at me i could barely keep my breath in this posture much less find any sort of ease calm or peace you know what they say though often the postures we struggle with the most are the ones we need the most this was definitely the case for me with triangle pose now 14 years later my hips love triangle pose and it is one of my favorite postures this amazing posture it requires a combination of strength and flexibility it's a great hip opener that builds stability and strength in your legs strengthens your glutes and your abs and through the twist in the upper body and the reach to the arm stretches your spine your neck and your shoulders it stimulates many of the body systems including the cardiovascular system the respiratory system your reproductive system and your nervous system it stimulates your adrenal glands which can help relieve stress and anxiety it's a really grounding posture and helps to build body awareness self-confidence and concentration it's no wonder we often refer to this posture as the master pose of the standing series to make sure that you safely get the most benefits from this incredible pose form is key let's take a closer look triangle pose trigonosauna feet together arms up over your head sideways right legs up to the right a big stance arms down parallel make sure your stance is wide enough already here push your hips a little bit forward and engage your core turn your right foot out all the way form is key starting in the setup so make sure your two heels are in one line and your foot is parallel to the mirror in front of you take a deep breath and bend your right knee sit down if you do have that mirror in front of you use it as a tool right now to make sure you have the proper alignment your right knee should be stacked directly over your right ankle not beyond it putting too much pressure on the knee and not behind it putting too much pressure on the groin adjust your stance as necessary knee directly over the ankle press down into your foundation arms back to open your chest inhale move your arms right elbow at the right knee you hear a lot about touching the toes and that's the goal always stretch for them but never collapse your form you want to make sure that there is a straight line from your left leg or the straight leg depending on the side you're on through your spine through the crown of your head before you look up chin to the shoulder a very common error we see here is lifting the chin away from the shoulder to see the ceiling this creates a back bend while the cervical spine is twisting always keep the chin down towards the shoulder working for perfectly cervical spine rotation to open up the neck another common mistake that we see is hunching create a c curve in the side body as you reach and collapse for the toes always engage your core muscles use your foundation and create that straight line diagonal all the way through the crown of the head coming out of triangle is key look forward first arms parallel and then push down as you lift out of your lunge right foot back to center let's take a quick look at the other side left foot out all the way inhale bend your knee and sit down arms back spine straight here's a common error is inhale move the arms is moving only the arms and reaching for there keeping the spine in the center rather than extending the spine along the diagonal here lock out your straight leg press it into the floor and extend the spine on the same diagonal sla getting that perfect triangle between your arm thigh and chest keep these tips in mind next time you make it to your mat and we hope you'll get more out of your practice with us see you soon [Music]