Triangle (Utthita Trikonasana)

  • Triangle is known for strengthening the muscles of the lower extremities, which are often restricted. This pose also strengthens the trunk and neck musculature, and challenges our sense of balance. However if performed incorrectly, the posture may overstretch (strain) the hamstring and hip adductor musculature, and sprain the pelvic, hip, knee and ankle ligaments. It may also place excessive stress the spinal soft tissue and nerves. The following slides take you through the pose in more depth, including close-ups of significant regions.
  • (1) First decide how far apart your legs should be, based on your body type and comfort level. As you move your body over the right leg, make sure you maintain a comfortable foot stance. In the classic asana the heels are aligned (as shown above), but you may adjust this to maintain stability and comfort.
  • (2) Lifting the arms up to shoulder level, gently shift the trunk over the right lower extremity, moving forward as a unit. The movement should be initiated by the pelvis and trunk. Avoid leading with the shoulders and head. Do NOT lock the knee joints because this can cause “hyperextension.” Maintaining a slight bend in the knees will engage the musculature and provide stability without overstretching the joint capsule.
  • (3) If you cannot reach the ground comfortably, then use the block for support. Remember to engage the trunk, hip and leg musculature and not rest excessive weight on the block. If this is still too difficult to complete the posture with the block, rest your right hand higher up on the leg or thigh and bend the right knee.
  • (4) Ideally the left arm extends vertically. However if you feel discomfort in the shoulder region, reduce the angle at the shoulder joint or place the arm alongside the left trunk. There is NO PERFECT POSTURE. You must work within your body’s limitations as you gradually gain more flexibility.
  • (5) If you are very flexible, it is recommended to ease off the posture rather than go into extreme depth, since this creates more laxity in the joints. Work on strengthening the joints by engaging the musculature. Do not “hang on the ligaments”. Relaxing into the posture is NOT proper form. Working against gravity by lifting, lengthening and finding stability with each breath completes the posture.
  • This visual of the posterior (rear) knee joint shows the various ligaments that provide stability, and the menisci which are the shock absorbers of the knee. We mentioned “hyperextension” of the knee in the previous slide, which occurs when too much force is placed on the joint capsule.
  • People with strong hamstring and calf (gastrocnemius and soleus) muscles are less likely to experience hyperextension (locking the knees) because these muscles protect the joint. However, pushing too aggressively can strain the musculature, thus it is always advised to ease into a posture and know your limitations.
  • Visual showing complexity of posterior knee, leg and thigh.

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Triangle (Utthita Trikonasana)
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