12 Triangle
Trikonasana

Triangle’s lateral bend stretches and strengthens several muscles on the side of the body at the same time. It also helps with balance. It is the last of the twelve basic asanas in the cycle. After you have practiced Triangle, end your session with final relaxation in order to reap all the benefits of your practice.

Benefits

PHYSICAL

• Increases the sideways mobility of the lumbar and thoracic areas of the spine.

• Strengthens and lengthens the muscles of the legs and back.

• Tones the spinal nerves.

• Tones the abdominal organs.

• Improves the movement of food through the intestines and so invigorates the appetite.

MENTAL

• Working the muscles of the legs and back while still breathing calmly in the abdomen and consciously trying to relax presents both a physical and a mental challenge. Triangle can teach you how to face a challenging task while staying mentally calm and detached.

• Strengthens concentration and mental determination.

Triangle All levels

Beginner

1 Stand with your legs twice shoulder-width apart. Turn your left foot to the left and then align it with the instep of your right foot. Breathe deeply and slowly.

2 Inhale and take your right arm up alongside your right ear.

3 If you are unable to reach over your head without bending your leg (see intermediate Step 3), exhale and bend your trunk to the left. Bend your left leg, and place your left hand on your left foot. Hold for up to 1 minute, then repeat on the opposite side. Follow with final relaxation.

Intermediate and Advanced

3 If you are able to reach over your head without bending your leg, come into the full pose from Step 2. Exhale and bend to the left, keeping your left knee straight. Catch hold of your ankle or calf. Hold for up to 1 minute, then repeat on the opposite side. Follow with final relaxation.

COMMON FAULTS